Walking lunge

Dumbbells at sides, bodyweight also works

Also called lunge walk, walking lunges

Step forward into a lunge, lower the back knee toward the floor, then step through into the next lunge. Keep the torso upright or slightly leaned.

Movement

Main movers get full credit for a set, helpers half.

Lower body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.3
Very good; among the better picks for the muscle. 4 sources.
- 4/5 Very fatiguing for the whole body but worth it for glutes; with long steps and a vertical shin the glutes burn rather than the quads. Renaissance Periodization, How to Pick the BEST Exercises for Muscle Growth @ 25:11videoExpert opinion2025checked by AI
- 5/5 Hits upper, mid and lower glutes with a big stretch from long strides and forward lean; named his best of the best glute exercise. S tier plus. Jeff Nippard, The Best & Worst Glute Exercises (According To Science) @ 9:10videoExpert opinion2025checked by AI
- 3/5 Better glute builder than quad builder; B tier for quads, A or S for glutes. Jeff Nippard, The Best & Worst QUAD Exercises (Ranked Using Science) @ 6:39videoExpert opinion2024checked by AI
- 5/5 Chosen for lower glutes and quads: hardest in the stretch, builds soreness, with a moderate stride and slight torso lean. Jeremy Ethier, The 4 BEST Glute Exercises For A Nicer Butt (GYM OR HOME!) Ft. Bret Contreras @ 4:02videoExpert opinion2021checked by AI
Loaded stretch higher is better5.0
Peak tension at a deep stretch. 1 source.
- 5/5 Glutes are loaded hardest at the bottom, in the stretched position. Jeremy Ethier, The 4 BEST Glute Exercises For A Nicer Butt (GYM OR HOME!) Ft. Bret Contreras @ 4:02videoExpert opinion2021checked by AI