Walking Lunge
Unilateral Leg EnduranceWHAT IS IT
The unloaded Walking Lunge is the base pattern behind the HYROX Sandbag Lunge station. Coaches build lunge capacity by accumulating unloaded volume first, so the knee touch and the stride length are automatic before race weight goes on the shoulders.
HOW TO DO IT CORRECTLY
- 1Stand tall with feet together and hands on the hips or in front of the chest.
- 2Step forward far enough that both knees can bend to ninety degrees.
- 3Lower until the back knee touches the floor lightly, torso staying upright.
- 4Drive through the front heel to stand and bring the back foot through.
- 5Step straight into the next lunge without pausing between reps.
MUSCLES WORKED
LegsQuadsGlutesAbs
