Walking Lunge

Purpose

Lunges are a great functional exercise that strengthens the muscles of the hips and legs. Adding movement can mimic activities of daily living such as walking or running while also challenging your core and your ability to maintain your balance.

Set up

Begin standing with ample space to your sides and in front of you.

Place your hands on your hips, out to the sides or behind your head.

Movement

Take one big step forward. Once the front foot is planted, slowly lower down until your back knee almost touches the ground. Return to standing and bring your back leg forward and past your front leg until it becomes the front leg, like an exaggerated step. Lower down to the ground for another lunge. Repeat, alternating legs while traveling forward.

Tips

  • Don't let your front knee pass your toes as you lower.
  • If you lose your balance, try adjusting your hand placement. If you still feel unbalanced, practice a standing lunge before doing the walking version.
  • You should feel the work in you hips, butt and legs.
join us

Get early access

Join us and be among the first to experience our expert-curated exercise programs designed specifically for women with osteopenia and osteoporosis.
* We don't share your data. See our Privacy Policy
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

Explore our exercises...

Piriformis Stretch Over Chair

View exercise

Supine Alternate Heel Slide

View exercise

Forward Step Ups

View exercise

Standing Hip Abduction with Weight

View exercise

Modified Cow Face Pose

View exercise