Weighted Walking Lunge

Setup & Positioning

"Stand tall holding a pair of dumbbells at your sides or a barbell across your upper back. Keep your chest up, shoulders relaxed, and core braced. Feet should be hip-width apart for stability."

Key point: “Start with a manageable stride length—too short increases knee stress, too long can pull you off balance.”

Execution

"Step forward with one leg, lowering your back knee toward the floor until both knees are bent about 90 degrees. Your front knee should be stacked over your ankle, and your torso upright. Push through the heel of your front foot to bring your back leg forward into the next lunge step. Continue moving forward in a controlled, alternating pattern until all reps are complete."

Where You Should Feel It

• Quads and glutes of the front leg
• Hamstrings assisting with hip extension
• Core stabilizing your posture as you move

Where You Shouldn’t Feel It

• Knee pain from collapsing inward or stepping too shallow
• Lower back strain from leaning forward
• Shoulder discomfort from holding the weight incorrectly

Breathing

"Inhale as you step forward and lower, exhale as you push through your front heel to rise."

Common Mistakes to Avoid

1. Letting the front knee cave inward – Keep it aligned with your toes.
2. Rushing the movement – Step with control to avoid losing balance.
3. Taking uneven stride lengths – Keep each step consistent.
4. Leaning forward excessively – Stay upright to protect your back and knees.