Walking Lunge with Weight


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 balance and adding resistance can help your muscles and bones get stronger.

Set up

Begin standing with ample space to your sides and in front of you. Hold a weight in each hand.


Take one big step forward. Once your front foot is planted, slowly lower down until your back knee almost touches the ground and your front knee forms a 90-degree angle. Return to standing and step your back leg forward and past your front leg until it becomes the front leg, like an exaggerated step. Lower the left knee down to the ground for another lunge. Return to standing. Repeat, alternating legs while traveling forward.


  • Don’t let your front knee pass your toes as you lower.
  • You should only add resistance if you can easily do this exercise without weights. You should not wobble from side to side.
  • Keep your shoulder blades back and spine long as you lower.
  • Move at a pace that feels comfortable for you – do not rush.
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