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 core and your ability to maintain your balance. 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 two 1-5lb weights in your hands.


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.


  • Don’t let your front knee pass your toes as you lower.
  • You should only add resistance if you have good balance. You should not wobble from side to side.
  • Move at a pace that feels comfortable to you, but do not rush.
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