How to do Walking Lunge
- Main muscle
- Quadriceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Strength
Secondary muscles
How to do it
This exercise has no instructions in this language yet; the steps below are in the other language.
- 1
İki elinde birer dumbbell, dik dur.
- 2
Bir bacağınla öne geniş bir adım at; iki dizin de yaklaşık 90 derece bükülene kadar in.
- 3
Arka dizin yere değmeden öndeki ayağınla iterek kalk ve arka bacağını öne getirip sıradaki adımı at.
- 4
Gövdeni dik tutarak bacaklarını sırayla değiştirip ilerle.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
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Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Upper/Lower Power + Hypertrophy 4 Days
Heavy, low-rep power days early in the week and higher-rep volume days later. For members with 6+ months of consistent training who want both strength and size.
Muscle gain · Intermediate · Gym · 4 days a week · 12 weeks
- Workout program
Wave Percentage Program 4 Days
One main lift per day: overhead press, deadlift, bench, squat. The main lift follows a four-week wave of fives, threes, and a deload, computed from 90% of the true max. Slow, long-lasting progress.
Strength · Intermediate · Gym · 4 days a week · 12 weeks
- Workout program
Glute Focus 4 Days
Two glute-dominant lower days, one glute/hamstring volume day and one upper day. Hip thrusts and RDLs anchor the plan. The most requested layout among female members, but suitable for anyone.
Muscle gain · Intermediate · Gym · 4 days a week · 10 weeks
- Workout program
Metabolic Circuit 3 Days
Each day is a six-station circuit with short transitions and 90 seconds between rounds. Heart rate stays high while muscle is maintained. Pair with a calorie deficit for fat loss. Sessions take 35-45 minutes.
Fat loss · Intermediate · Gym · 3 days a week · 6 weeks