Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Walking Lunge

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Glutes

Also adductors, hamstrings

You need

Dumbbells

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Long stride, back knee near the floor
  2. 2Push through the front heel
  3. 3Stay tall through the torso

Most common mistake

Tiny steps that turn it into a knee-only exercise.

Watch a demo

Good for

  • Top 10 for hybrid
  • Loads the muscle while it’s stretched

Compare with

vs Bulgarian Split Squatvs Sandbag Lungevs Trap Bar Deadlift
A
For glutes
#16 of 29
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
Target tensionStrong
Loaded stretchExcellent
ProgressionGood
Low costGood

Each long step stretches the front glute under load, but it’s tiring and needs space and balance.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • AHip Thrust MachineMachine
  • ARomanian DeadliftBarbell
  • ASmith Machine Hip ThrustMachine
  • ADeficit Reverse LungeDumbbell

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