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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General training information, not medical advice. If something hurts, stop and see a professional.
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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 hybrid
#7 of 29
See the full list →
Research
74
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
TransferStrong
Injury protectionGood
PracticalityExcellent

Close to the sandbag-lunge station. Practise the pattern before you load it.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • ASled PushOther
  • ATreadmill RunMachine
  • ATrap Bar DeadliftBarbell
  • SFarmer's CarryDumbbell

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