Exercises / Lunge / single leg
Walking lunge
Lunge / single leg Dumbbell Complexity 4/5
Not for these clients
Knee osteoarthritis, Patellofemoral pain. The generator automatically excludes this movement for those clients.
Working position
Setup
Dumbbells at the sides, stand tall with room to walk.
Execution
Step forward into a lunge, then step through into the next one.
Coaching cues
- Torso tall throughout
- Control the descent, do not drop
- Even stride length
Common fault
Losing balance sideways between steps
Fix: Widen the stride line, or regress to reverse lunges.
Muscles trained
Primary: Gluteus maximus (glutes)Rectus femoris (quad)
Secondary: Gluteus medius (side glute)Biceps femoris (hamstring)
Regression and progression
Easier: Reverse lunge
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.