Walking Lunge

glutesupper legsbody weight

Matutunan kung paano gawin ang Walking Lunge nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Quadriceps, Hamstrings, Calves.

Walking Lunge exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Walking Lunge

Sundin ang mga hakbang na ito para maisagawa ang Walking Lunge nang may tamang form:

  1. 1Tumayo nang nakabukas ang mga paa sa lapad ng balikat.
  2. 2Humakbang pasulong gamit ang kanang binti, inibababa ang katawan sa posisyon ng lunge.
  3. 3Panatilihing tuwid ang katawan at nakahanay ang harapang tuhod sa bukung-bukong.
  4. 4Itulak gamit ang kanang paa at dalhin ang kaliwang paa pasulong, humakbang sa posisyon ng lunge gamit ang kaliwang binti.
  5. 5Magpatuloy sa paghalinhinan ng mga binti at paglakad pasulong, pinapanatiling kontrolado at matatag ang bilis.
  6. 6Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Walking Lunge

Primary

glutes

Secondary

quadricepshamstringscalves

Exercise Details

Equipment
body weight
Body Part
upper legs
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Walking Lunge?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Walking Lunge?

Ang Walking Lunge ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Quadriceps, Hamstrings, Calves. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Kailangan ba ng equipment para sa Walking Lunge?

Hindi. Ang Walking Lunge ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Walking Lunge nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang nakabukas ang mga paa sa lapad ng balikat. Humakbang pasulong gamit ang kanang binti, inibababa ang katawan sa posisyon ng lunge. Panatilihing tuwid ang katawan at nakahanay ang harapang tuhod sa bukung-bukong. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Walking Lunge?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Walking Lunge?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Walking Lunge best for?

The Walking Lunge fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

I-track ang Walking Lunge sa Cora

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