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TIERS

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
B
For quads
#20 of 33
See the full list →
Research
65
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 65
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%3/5
Low cost · 20%3/5
How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • AFront-Foot-Elevated Split SquatDumbbell

Takes

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