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LegsDumbbellLunge

Walking Lunge

Reviewed by Bryan Cortez, MS

Long steps for glutes, short for quads — distance picks the muscle.

Rep Sweet Spot
10-20
Sets
2-4
rounds
RIR
0-2

How to do it

Setup

  • Dumbbells at the sides, tall posture, step forward into a lunge.

Execution

  • Long step = more glute, short step = more quad; drop the back knee toward the floor, push off the front heel into the next step.

Common Errors

  • Short, choppy steps that kill the glute stretch
  • Front knee caving inward
  • Leaning the torso to balance instead of bracing
  • Pushing off the back toes instead of the front heel

No-Fly Zone

under 8 reps per leg (loses the conditioning and glute-stretch benefit)

Programming

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If it hurts

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The Evidence

Builds quad/glute mass with a conditioning kick. Does NOT allow heavy loading; balance caps it.

SFR — 0.8

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.