Split squat that travels

Walking Lunge

Bells at your sides. Step. Drop the back knee. Stand up through the front heel. Walk it. This is the loaded version of the bodyweight walk.

Open the free Vitality Engine

Hunter: PPL legs lists these after the squat and the RDL. I count each leg. If the gym is a maze, I reverse lunge in place and log that name.

Cues

Dumbbells hang like a farmer carry. Shoulders quiet. No shrug.
Tall chest. Light brace.
Step far enough that the front shin stays mostly vertical.
Back knee travels toward the floor. Do not slam it.
Push the front floor away. Bring the back foot through. Do not waddle.

Setup

Bodyweight walking lunges first if this is new. Then light bells. 3 sets of 8-10 each side. A clear lane. If you do not have one, reverse lunges in a tile. Same cues. Log the version.

After bodyweight

If the bodyweight walking lunge already looks quiet, this is the next number. Farmer-carry rules: tall, no shrug. Engine gets a weight then. Until the torso stays quiet, stay on bodyweight and log that page.

PPL legs day

Back squat, Romanian deadlift, then this, then a curl and calves. Rest about 75 seconds. You do not need a walking tour of the whole gym. A rectangle that does not cut through someone's set is enough.

Reverse if space dies

Reverse lunges in place are the same split stance. Log reverse lunges, not walking, so the history stays clean. Matching last week beats matching a screenshot of a hallway.

Common misses

Tiny steps that turn into a knee dive. Leaning the chest onto the front thigh. Racing so the bells swing. Also: loading both 50s in week one because a feed said so.

FAQ

Bells or a bar?

Dumbbells at your sides are the default. A bar on the back is fussier in a packed gym. Log the tool.

How far is the step?

Far enough that the front heel stays down. Too close is a dive. Too long is a stretch you cannot stand up from.

Log walking lunges in the free Vitality Engine. Count each leg. Write the load.

Create free account Log this in Engine

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