Move of the Month: The Walking Lunge

Move of the Month: The Walking Lunge

One of the things we want to do with our blog is inspire people to get more active, wherever and whenever they can! Our aim is to bring you one simple move every month that you can do at the gym or at home with little or no equipment.

February’s Move of the Month is The Walking Lunge. This exercise is great for strengthening your quads, hamstrings and glutes, as well as getting your heart rate up. The best thing about it is it can be done literally anywhere!

Some of the pictures we have included show Franco doing The Walking Lunge at the gym with weights and at home without them. If you feel you want to incorporate some weights but don’t have any to hand, why not use two paint cans, or bottles of water? Bottles of water are particularly handy as you can start small and work your way up to 5 litres in each!



  1. Stand still with your back straight holding weights (if being used)Start position
  2. Take one stride forward.
  3. The knee of the forward leg should be aligned with the ankle- the knee should not stretch past the ankle.
  4. The heel of the rear leg should be lifted off the floor. The knee should not touch the floor.
  5. The back knee should bend enough to form a straight line from your shoulder, through your hip to your knee.
  6. Shoulders and hips are even, stomach muscles are pulled in.
  7. Return to a standing position and continue the move on your opposite leg.


Choose a distance that you are comfortable with (it could be from one side of the garden to the other) and aim to do three circuits of this, with a one minute breather in between each. Once you can complete three circuits with relative ease, its time to introduce some weight or increase it.

We would love to hear your comments on our Move of the Month if you decide to give it a try, or if you want some hints/advice on technique.

If you feel discomfort whilst performing this exercise, stop and seek medical advice.


  1. February 8, 2017 / 1:47 pm

    I’ll be trying the move out this week! How about bags of sugar or flour too? You could put them in a shopping bag and increase the load slowly.

    • francokat
      February 8, 2017 / 2:29 pm

      Great idea, Tommy. Just be sure to hold the bags at arms length so as not to get too much of a sway on them as this could throw you off. Looking forward to hear how you get on!

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