QuadsDumbbellbeginner
Walking lunge
Secondary: Glutes, Hamstrings
Strength
6–8
reps · long rest
Hypertrophy
8–12
reps · 60–90s rest
Endurance
14–20
reps · short rest
Form cues
- Step long enough that the back knee can drop under the hip.
- Keep the ribcage stacked over the pelvis.
- Push the floor away and bring the feet together before the next step.
Common mistakes
- Tiny choppy steps
- Torso collapsing
- Knee diving inward