How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Squat / knee
Walking Lunge
Simple, brutal, usable outdoors.
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Quads · Glutes · Dumbbell, Bodyweight
How to handle weight
Leave 1–3 reps in the tank on the main squat. If the last set is a grind and the depth shortens, you went too heavy. Split squats: drop the load until both legs match.
Usual programming
3 × 10–16 steps.
Caution
Depth is a standard, not a mood. Heels stay down. Knees track over toes — caving is the dump. Rack the bar if the back wants to round. Skip sissy / pistol work on an angry knee.
Setup
Long enough step, back knee toward the floor, stand through the front heel.
Cues
- Torso tall
- Don’t crash the knee
- Even steps
Common mistakes
- Tiny steps that turn into a shuffle
- Front heel lifting
- Leaning into the next rep
Home swap
Reverse lunge in a corridor
