Walking Lunge

Reverse lunge's cardio cousin — strength that leaves you breathing.

Setup

1. Stand tall, dumbbells at sides or hands on hips.

How To Do It

1. Step forward into a lunge, both knees to ~90°.
2. Push off the front heel and step THROUGH into the next lunge.
3. Keep torso tall the whole walk.

Breathing

Exhale on each drive up.

Common Mistakes

• Narrow tightrope steps — keep hip-width rails for balance.
• Slamming the back knee — kiss the floor, don't hit it.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.