A Human Web
Join

Skill progressions

Learn to lunge: split squat to walking lunge

A practice session that takes you from the split squat, with both feet planted, to the walking lunge. Each step is slow on purpose. Move to the next step when you can do 3 sets of 10 to 12 each leg with your front heel down and your back knee dropping straight under your hip. With sore knees, stay with split squats and reverse lunges in a smaller range for now.

25 minBeginner11 movesA wall · A bench or box · A dumbbellQuads · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing hip CARs3 slow circles each way, each hip
    Beginner · 3D demoHold a wall
  2. Knee-to-wall ankle rock8 slow rocks each side
    Beginner · 3D demoKeep your heel down
  3. Bodyweight squat8 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoTo a comfortable depthEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Balance

  1. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoNext to a support, touching it only if you need toEasier: Tandem stance and heel-to-toe walkHarder: Single Leg Reach Matrix

Step 1: planted

Rest 60 s

  1. Split squat2 sets of 8 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demo3 s down. A long stance with your back heel up; lower your back knee straight down towards the floor. Fingertips on a wall at firstEasier: Bodyweight squatHarder: Reverse lunge

Step 2: step back

Rest 60 to 90 s

  1. Reverse lunge3 sets of 6 to 8 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoStep back about a leg's length, keep your front heel down and push up through your whole front footEasier: Split squatHarder: Split squat with dumbbells

Step 3: travel (once step 2 is steady)

Rest 60 to 90 s

  1. Walking lunge2 sets of 6 to 8 steps each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoFeet hip-width apart, like railway tracks. If your front heel lifts, take a longer stepEasier: Split squatHarder: Split squat with dumbbells

Harder option (once 3 sets of 12 reverse lunges feel easy)

Rest 90 s

  1. Rear-foot-elevated split squat (Bulgarian split squat)2 sets of 6 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoIn place of the walking lunges: back foot on a bench at about knee height or lower, holding a supportEasier: Reverse lungeHarder: Split squat jump
  2. Dumbbell lunge2 sets of 6 to 8 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoOr forward lunges with light dumbbells at your sidesEasier: Reverse lungeHarder: Barbell walking lunge

Cool-down (optional)

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoPad under your kneeHarder: Couch stretch
  2. Standing Quad Stretch30 s each side
    Beginner · 3D demoHold a wallHarder: Couch stretch

Tips

  • Take a step about as long as your leg. If your front heel lifts, step longer.
  • Your front knee passing your toes is normal. Keep it in line with your middle toes rather than letting it cave in.
  • Sore at the front of the knee? Stay with split squats and reverse lunges and go less deep. Pain up to 2 out of 10 is fine, and up to 5 is acceptable if it settles by the next morning, as our knee pain guides say.
  • Pad the floor under your back knee, and stop a few centimetres short of the floor rather than dropping onto it.
  • Walking lunges make most people sore for a day or two at first, so start with the doses here and build up.
  • With pelvic girdle pain in pregnancy, leave out the split squats and lunges or keep them small, as our pregnancy guide says.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Questions people ask

How long does the learn to lunge: split squat to walking lunge take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.