Legs
Walking Lunge
What it works
Mainly: Quads, Glutes. Also: Core, Grip.
Setup
Dumbbells at your sides or a bar on your back. Stand tall with feet under your hips.
How it goes
Step out far enough that your front shin stays roughly vertical, drop the back knee towards the floor, then drive through the front heel to stand.
Two things people get wrong
- Short steps, which push the knee way past the toes and load the joint instead of the muscle.
- Leaning forward over the front leg.
If the kit’s busy
Split squat with the back foot stationary — easier to balance while you learn it.
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.