Walking Lunge

A travelling single-leg squat: step, drop the back knee to the floor, drive through and step again. Loaded or unloaded it builds the unilateral leg strength and balance that running, carries and sandbag work demand.

Standard: A valid rep steps forward into a split stance, touches the trailing knee to the floor with the torso upright, and drives up to a full stand with hips and knees extended before the next step.

How to do the Walking Lunge

1. Stand tall, brace the trunk, and take a controlled step forward.
2. Lower straight down until the back knee touches the floor, front shin near vertical.
3. Keep the torso upright and the front heel heavy.
4. Drive through the front foot to stand fully, bringing the back leg through.
5. Step straight into the next rep with the other leg, walking forward.

Common faults

• Slamming the back knee into the floor instead of touching it under control.
• Letting the front knee dive inward or drift far past the toes.
• Leaning the chest over the front thigh instead of staying tall.
• Short steps that turn the lunge into a shallow bounce.

Scaling & progressions

• Shorten the step and hold a rig or wall for balance while learning the pattern.
• Do stationary split squats or reverse lunges if walking space is tight.
• Progress with a sandbag, dumbbells or a jump switch (jumping lunges) for power.