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wikiHow to Do Walking Lunges

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequencyCommunity Q&A

This high-intensity exercise strengthens the hips and thighs.

Getting in the Starting Position

  1. 1
    Stand tall with good posture while holding the dumbbell pair in your hands.
  2. 2
    Alternatively, if you do not wish to use dumbbells, you may simply place your hands on your hips.

Performing the Exercise

  1. 1
    Step far forward with one leg while simultaneously lifting up onto the ball of the back foot.
  2. 2
    While allowing your chest to remain high in the air and keeping your shoulders back, bend the knees and drop your hips downwards straight to the ground. Ensure that the back knee does not touch the floor or that the front knee does not move too far forward.
  3. 3
    Press up with your front leg and bring the back foot forward.
  4. 4
    Take another step forward with the opposite leg and repeat the lunge.

Advanced Version

  1. 1
    To make this exercise more challenging you can use dumbbells with greater weight.


  1. 1
    Do 15 repetitions of this exercise per set on each leg. Repeat until you've completed 3 sets.
  2. 2
    For faster results, increase the number of sets and times per week you do this exercise.

Community Q&A

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    • The benefits of these exercises are increased strength and flexibility in your arms, legs, and core muscles.
    • To make this exercise less challenging you can decrease the weight of the dumbbells or not use dumbbells.


    • Those with poor balance should be careful when performing this exercise.
    • Potential injuries may be incurred if this exercise is performed incorrectly.

    Things You Need

    • Exercise ball (make sure the size of the ball is suitable to your height)
    • Dumbbells (optional)
    • Water bottles (optional)
    • Heavy books (optional)
    • Towel (optional)

    Article Info

    Categories: Personal Fitness

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