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Walking lunges

RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Walking lunges give the muscle-building benefits of traditional lunges with the additional benefit of balance and control training.

Muscles worked

Starting position
Stand on the floor with your arms up at the sides of your head with elbows bent, your hands gently cupping the sides of your head, and your feet hip-width apart (see Photo 1).


  1. From the starting position, step your right foot forward and drop your left knee down into a lunge. Lower the left knee down until the right quadriceps (thigh) is parallel to the floor. Do not allow the right knee to come out in front of your toes, or you'll risk knee and other injury (see Photo 2).
  2. From the lunge, stand up and take a short step forward with your left foot. Then step the right foot forward again and drop your left knee down again into another lunge (see Photo 3).
  3. Repeat steps 1 and 2 above for a full set of lunges with the right leg leading, then switch legs and perform another set with the left leg leading. As you do these lunges, keep your steps short enough to maintain control and balance (see Photo 4).
Dumbbell variation
The dumbbell variation of the walking lunge is a more advanced version of the weights-free walking lunge. To do the dumbbell variation, hold dumbbells in each hand at your sides with your palms facing inwards, then perform the steps outlined above.

About Mike Clausen: Clausen is the founder and co-owner of DIAKADI Body Personal Training and Wellness Center, which was voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E. and N.A.S.M. certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.