Walking Lunge

Beginnerlower-body

Stand tall, feet together, core tight.

Step forward into a deep lunge, front knee at 90 degrees, back knee kissing the ground. Builds single-leg strength and balance.

Key points

•Big step forward, land heel first
•Front knee stays over the ankle
•Back knee drops straight down
•Torso upright throughout

Practice with Coach Maya

Camera setup tips

· Place the camera side-on to you, 2 to 3 metres away.
· Keep your whole body in frame, head to feet.
· Phone on a tripod or a laptop webcam both work.
· Perform the movement, pause, repeat. Your coach speaks every 15 seconds.

Theory & Technique

The walking lunge is one of the best exercises for building unilateral leg strength, balance, and hip mobility. By training one leg at a time you expose and correct strength imbalances between sides. Take a big step forward, landing heel first, and lower your body until your front thigh is parallel to the ground and your back knee nearly touches the floor. Keep your torso tall — imagine a string pulling you up from the crown of your head. Your front knee should stay directly over your ankle, never drifting past your toes. Drive through the front heel to step forward into the next rep.

Fun Fact

Walking lunges activate over 200 muscles in a single step — more than almost any other bodyweight exercise!

Watch the real thing

Learn from real coaches first. Your live scoring compares you to the reference figure above; these videos are for learning, and stay with their creators on YouTube.