MovementsConditioning
Walking Lunge
Also known as: Lunge · Reverse 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.
Walking LungeConditioning
The 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 it
- 01Stand tall, brace the trunk, and take a controlled step forward.
- 02Lower straight down until the back knee touches the floor, front shin near vertical.
- 03Keep the torso upright and the front heel heavy.
- 04Drive through the front foot to stand fully, bringing the back leg through.
- 05Step 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.
Coaching tips
- · Think elevator, not escalator: straight down, straight up.
- · Squeeze the glute of the trailing leg as you stand to open the hip fully.
- · In long sets, find a click-clack rhythm and let the steps flow.
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