Walking Lunge for BJJ
Walking lunges build functional single-leg strength while training balance and coordination through movement. The forward stepping motion develops the hip stability and quad strength needed for level changes in BJJ. This exercise also improves hip flexor mobility with every step.
✓ Step-by-Step Instructions
- 1 Stand tall with dumbbells at your sides or a barbell across your back.
- 2 Take a large step forward and lower your back knee toward the ground.
- 3 Keep your front shin vertical and knee tracking over your toes.
- 4 Lower until your back knee nearly touches the floor.
- 5 Drive through your front heel to step forward into the next lunge.
- 6 Alternate legs with each step, maintaining an upright torso.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Develops the single-leg stability needed for takedown entries and passing around guard. The dynamic stepping pattern trains the coordination needed for combat base transitions.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Taking too short a step
- ⚠ Letting the front knee cave inward
- ⚠ Leaning forward excessively
- ⚠ Rushing through reps without control
🔄 Variations
- → Reverse lunge
- → Lateral lunge
- → Deficit lunge
- → Overhead walking lunge
Track Your Walking Lunge Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Walking Lunge help my BJJ game? ▼
Develops the single-leg stability needed for takedown entries and passing around guard. The dynamic stepping pattern trains the coordination needed for combat base transitions.
What equipment do I need for the Walking Lunge? ▼
You will need: dumbbells. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Walking Lunge? ▼
The Walking Lunge is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity. A proper warm-up is required before performing this exercise.