Walking Lunge

Alternating forward lunges travelling across the floor — single-leg strength with a balance and coordination demand that transfers directly to running.

Setup

Stand tall with space to walk forward. Hands on hips or holding dumbbells at your sides.

How to do it

1. Take a long, controlled step forward and drop the back knee toward the floor.
2. Front shin roughly vertical, torso tall.
3. Push through the front heel to step through into the next lunge.
4. Keep the steps quiet and controlled — no crashing.

Common mistakes

• Short choppy steps that slam the front knee past the toes.
• Wobbling side-to-side — think of walking on railroad tracks, not a tightrope.
• Leaning forward at the waist.

Scale it

Easier: Stationary split squats, or lunge holding a wall or rail.

Harder: Add dumbbells, or step directly into the next rep without pausing.

Pairs well with