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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

Dumbbells setup →
How to do itPicture · 3 steps
  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
A
For hybrid
#7 of 29
See the full list →
Research
74
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
Transfer · 45%4/5
Injury protection · 30%3/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

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

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