Walking Lunge
How to Do It
Step forward into a lunge, lowering until both knees reach ~90° with the front shin vertical. Drive through the front foot and step the back foot through into the next lunge, traveling forward. Keep the torso upright and core braced, controlling each descent. Continue for distance or reps.
Why It Works
Trains single-leg strength through a full range while moving, demanding dynamic balance, hip and knee control, and coordination as the body translates forward over the lead leg — building unilateral leg strength under locomotion.
Hockey Transfer
Mirrors the forward propulsion and single-leg loading of skating; builds the leg strength and dynamic balance that support stride power and stability as the body moves over each push leg.
Coaching Cues
- "Long step, drop down not forward"
- "front shin tall"
- "control the landing"
Common Mistakes
Short, knee-dominant steps; torso pitching forward; front knee caving inward
Progression / Regression
hold DBs or add a deficit
in-place reverse lunge or hold a support
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library