- Builds leg strength, balance and muscular endurance together
- Long steps, feet hip width apart, controlled knee touch or near-touch
- Drive up through the front foot and step straight through
- Use distance for endurance: 3 to 5 sets of 20 to 50 metres
- Level
- Intermediate
- Trains
- Quadriceps, Glutes, Adductors, Hamstrings, Calves, Core
- Kit
- Open floor or turf space, Dumbbells, kettlebells or sandbag (optional)
What walking lunges train and why they are worth doing
Walking lunges train your quads and glutes hard, with your adductors, hamstrings and calves helping and your trunk working to keep you upright as you move. Because you step forward and have to brake every rep, your quads do a lot of work under control.
They combine strength, balance and conditioning, and the burn after 20 metres tells you they train muscular endurance too. For HYROX they are essential: the race includes 100 metres of sandbag lunges near the end, when your legs are already tired. Our guide to leg endurance for lunges and wall balls covers this in more depth.
How to do a walking lunge
- Stand tall with your feet hip width apart and a clear path of at least 10 metres, holding weights by your sides if you are using them.
- Brace your trunk and take a long step forward with one leg.
- Lower until your back knee is just above or lightly touching the floor, with your front knee tracking over your toes and your torso upright or leaning slightly forward.
- Drive through your front foot to rise up, bringing your back leg straight through into the next step.
- Keep a steady rhythm, alternating legs, without pausing with your feet together unless you need to regain balance.
- Breathe out as you drive up and in as you lower, keeping the rhythm even on long sets.
Common mistakes
- Short, choppy steps. They push your front knee far forward and lift your heel. Step long enough that both knees reach roughly 90 degrees.
- Feet on a tightrope. Keep your feet hip width apart for a stable base.
- Slamming the back knee. Control the descent. Check the current HYROX rulebook for the race movement standard, but in training a controlled touch or near-touch is ideal.
- Leaning or twisting. If you tip from side to side, go lighter and slow down.
- Pushing off the back foot. The front leg should do the work of standing up.
Easier and harder versions
- Easier: the reverse lunge on the spot, which is more stable.
- Easier: bodyweight walking lunges with a slightly shorter range.
- Harder: dumbbells or kettlebells by your sides, or a barbell on your back.
- Harder: a sandbag across your shoulders, as in the sandbag lunge, which trains the HYROX station directly.
- Harder: an overhead walking lunge with a plate or dumbbell held overhead, which adds a big trunk and shoulder challenge.
How to programme walking lunges
For strength, 3 sets of 8 to 12 steps per leg with moderate dumbbells, resting 90 seconds to 2 minutes. For endurance and HYROX preparation, use distance: 3 to 5 sets of 20 to 50 metres, building towards longer unbroken efforts over several weeks.
Place them after your main lifts on lower body days, or use them as a station in conditioning circuits. For HYROX, practise lunging after running so your legs learn to work when tired, which is the idea behind compromised running. Lycan Strength is an official HYROX affiliated gym, and the Lower classes on the class timetable build the leg strength lunges depend on.
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Questions
How far are the lunges in HYROX?
The sandbag lunge station is 100 metres. Check the current official HYROX rulebook for sandbag weights and movement standards, as these vary by division.
Walking lunges or reverse lunges?
Reverse lunges are easier to learn and often kinder to the knees. Walking lunges add a braking and balance challenge and are the better choice for HYROX preparation. Most people benefit from both.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
