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Lower Body — Strength — osi-athletics

Exercise · 4 of 4 · 3 sets

12 steps each leg

Walking Lunge

Long strides, tall torso — step forward and drop the back knee toward the floor.

Lower Body — Strength4 / 4

Lower body · Legs

Walking Lunge

Long strides, tall torso — step forward and drop the back knee toward the floor.

Sets3 sets

Reps12 steps each leg

EquipmentDumbbells

Duration≈ 50 sec per set

How to perform

01Stand tall holding a dumbbell in each hand, or just your bodyweight.
02Take a controlled step forward and lower until both knees are at about 90 degrees.
03Keep your front shin roughly vertical and your torso upright.
04Drive through your front foot to bring the back leg through into the next step.
05Continue alternating legs for the full set, staying tall throughout.

Coaching cues

Step long enough that your front knee stays over your ankle.
Control the descent — tap the back knee, don't crash it down.