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Online Exercise System

Exercise: Walking Lunge Complex

Primary Muscles:

  • Quadriceps
  • Rotator Cuff
  • Gluteals
  • Forearm Muscles
  • Deltoids
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques
  • Serratus Anterior

Secondary Muscles:

Body Area:

  • Legs
  • Glutes
  • Shoulders

Movement Type:


Training Category:

  • Body Weight

Proper Steps:

Take a step forward by performing a ‘walking knee tuck’
Extend your rear leg into a deep lunge position
From the deep lunge position, perform a rotation through your thoracic spine; see ‘deep lunge with rotation’
Put your free hand on the ground, and rotate to open up on the other side, creating a straight line from hand to hand
Shift your weight over your rear leg and straighten your lead leg, feeling for a stretch on the backside
Reset your posture over the lead foot, repeat evenly