StrengthIn review

Walking Lunge

An alternating lunge that advances through a clear walking lane.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Lunge
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Alternating
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand tall at the start of a clear walking lane.

Do the rep

Step forward and lower both knees under control.
Drive through the front foot and step directly into the next lunge.

What counts as a rep

A rep counts when the lead hip crease drops below the lead knee and you reach a stable full stand before the next step.

One rep lowers until the lead hip crease is below the lead knee, then ends in a stable full stand before the next step.

Breathing

Breathe in as you lower; exhale as you stand into the next step.

Cues

Use a steady stride
Stay balanced
Stand through each step

Common mistakes

Rushing between steps
What you seeThe feet move again before balance returns.
FixFinish each step under control before moving forward.
A stable stand separates one walking lunge from the next.
Missing the bottom position
What you seeThe lead hip crease stays above the lead knee.
FixUse less load and lower to the required depth before advancing.
Required depth and full extension make every advancing step complete.

Stop the set if

Stop if you feel sharp pain.
Stop if you cannot finish each step in a stable full stand.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Quadriceps · moderate confidence
Glutes · moderate confidence

Assisting

Hamstrings · moderate confidence
Adductors · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Bodyweight or Dumbbell

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original and based only on the Wave-1 CSV and planning brief catalog/wave-1/042-walking-lunge.md; no human review is complete.
The planning brief's assigned independent-source research is not complete.
Anatomy, technique, breathing, stop cues, and common-error guidance remain planning judgments pending the assigned review tier.
Candidate programming vocabularies, exact relation edges, and public tracking support remain unreviewed and fail closed.
This pass treats load-and-reps as the legal modes supported by the CSV logging model; reviewer approval remains required.
The rewritten summary, rep standard, breathing, stop cues, and common errors are editorial judgements pending the assigned review tier.
Legacy relations are movement-pattern and equipment judgements; engine edges remain empty pending S2-CAT-005 approval.
Pass 2 rewrites the finish standard as a counting-only criterion and replaces the web title, summary, and meta description with exercise-specific copy; these editorial choices require review.
Pass 2 limits setup_notes to equipment settings or leaves it empty when no equipment-specific setup applies; this equipment judgment requires review.
Pass 2 adds bodyweight-reps because the equipment expression can resolve to bodyweight; this prescription judgment requires review.

All instruction and web text is original Allena draft text written from the Wave-1 CSV and record brief. No competitor or free-exercise-db instruction text was copied.

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