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Exercise handout — move better, feel better.
Walking Lunge
Continuous forward lunging movement. Builds strength and endurance through the legs.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
10
Reps / Time
90 sec
Rest
Controlled continuous movement
Tempo
Step-by-Step Guide
Set up
- Stand tall with feet together
- Hands on hips or at sides
- Core engaged, good posture
No image for this step. Follow the written instruction.
Step 1 of 4
Take a large step forward
No image for this step. Follow the written instruction.
Step 2 of 4
Lower until back knee nearly touches floor
No image for this step. Follow the written instruction.
Step 3 of 4
Push through front heel, drive back leg forward
No image for this step. Follow the written instruction.
Step 4 of 4
Step directly into next lunge
Breathing
- Exhale as you push up from each lunge
- Inhale as you step forward
Form Cues
- Stay tall through torso
- Front knee tracks over toes
- Control each step
- Push through the heel
Common Mistakes to Avoid
- Leaning forward
- Knee caving inward
- Rushing the movement
- Short, choppy steps
Safety Information
Ensure good single-leg strength before progressing to walking version.
Progressions
Add dumbbells, overhead hold, lateral lunges
Regressions
Stationary split squat, reverse lunge
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.