Eccentryx / Exercise Atlas / legs
Walking lunge
Step forward until back knee hovers 1 inch off floor, torso tall.
Muscles
- Primary
- quads
- Supporting
- glutes, hamstrings
Mechanics
- Pattern
- squat
- Equipment
- dumbbell, bodyweight
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Front quad and glute drive the step; rear hip flexor stretches each rep.
- Progression
- Add dumbbells; move to barbell once balance is automatic.
- Regression
- Stationary reverse lunge to isolate the pattern without travel.
Watch for
- Leaning forward — shifts load off quads to spine
- Front knee diving inward on push-off
- Short steps — front shin should be near-vertical
Substitutions
- Reverse lunge
- Bulgarian split squat
- Step-up