Walking Lunge

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Quadriceps Femoris, Gluteus Maximus
Secondary Muscles	Hamstring, Adductor Muscle Group
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris, Gluteus Maximus

Secondary Muscles

Hamstring, Adductor Muscle Group

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

None

Walking Lunge Average Weight [1RM]

Level
Beg.	3 kg (6 lbs)	19 kg (41 lbs)
Nov.	22 kg (49 lbs)	32 kg (70 lbs)
Int.	63 kg (139 lbs)	48 kg (107 lbs)
Adv.	125 kg (276 lbs)	69 kg (152 lbs)
Pro	204 kg (449 lbs)	92 kg (203 lbs)

Level

Beg.

3 kg
(6 lbs)

19 kg
(41 lbs)

Nov.

22 kg
(49 lbs)

32 kg
(70 lbs)

Int.

63 kg
(139 lbs)

48 kg
(107 lbs)

Adv.

125 kg
(276 lbs)

69 kg
(152 lbs)

Pro

204 kg
(449 lbs)

92 kg
(203 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Walking Lunge Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	0	8	36	83	148
55	0	11	41	92	159
60	0	13	46	100	169
65	1	16	52	107	179
70	2	19	57	115	188
75	3	22	62	122	197
80	4	25	67	128	206
85	5	28	71	135	214
90	6	31	76	141	222
95	8	34	80	147	230
100	9	36	85	153	237
105	11	39	89	159	244
110	12	42	93	164	251
115	13	45	97	170	258
120	15	47	101	175	264
125	16	50	105	180	270
130	18	53	109	185	276
135	20	55	113	190	282
140	21	58	116	194	288

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	19	54	107	173
20	3	22	62	122	198
25	3	22	63	125	204
30	3	22	63	125	204
35	3	22	63	125	204
40	3	22	63	125	204
45	3	21	60	119	193
50	2	20	56	111	181
55	2	18	52	103	168
60	2	17	47	94	153
65	2	15	43	85	138
70	2	14	38	76	124
75	1	12	34	68	111
80	1	11	31	61	99
85	1	10	28	55	89
90	1	9	25	49	80

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	14	26	41	60	81
45	16	27	43	62	84
50	17	29	45	65	87
55	18	30	47	67	89
60	19	31	48	68	91
65	20	33	50	70	93
70	20	34	51	72	95
75	21	35	52	73	97
80	22	36	53	75	98
85	23	37	54	76	100
90	23	37	56	77	101
95	24	38	57	78	103
100	25	39	58	80	104
105	25	40	59	81	105
110	26	41	59	82	106
115	27	41	60	83	108
120	27	42	61	84	109

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	27	41	59	78
20	18	31	47	67	90
25	19	32	48	69	92
30	19	32	48	69	92
35	19	32	48	69	92
40	19	32	48	69	92
45	18	30	46	65	87
50	17	28	43	61	82
55	15	26	40	57	76
60	14	24	36	52	69
65	13	21	33	47	63
70	11	19	30	42	56
75	10	17	26	38	50
80	9	15	24	34	45
85	8	14	21	30	40
90	7	12	19	27	36

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Walking Lunge Average Weight [1RM]

Walking Lunge Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	0	8	36	83	148
55	0	11	41	92	159
60	0	13	46	100	169
65	1	16	52	107	179
70	2	19	57	115	188
75	3	22	62	122	197
80	4	25	67	128	206
85	5	28	71	135	214
90	6	31	76	141	222
95	8	34	80	147	230
100	9	36	85	153	237
105	11	39	89	159	244
110	12	42	93	164	251
115	13	45	97	170	258
120	15	47	101	175	264
125	16	50	105	180	270
130	18	53	109	185	276
135	20	55	113	190	282
140	21	58	116	194	288

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	19	54	107	173
20	3	22	62	122	198
25	3	22	63	125	204
30	3	22	63	125	204
35	3	22	63	125	204
40	3	22	63	125	204
45	3	21	60	119	193
50	2	20	56	111	181
55	2	18	52	103	168
60	2	17	47	94	153
65	2	15	43	85	138
70	2	14	38	76	124
75	1	12	34	68	111
80	1	11	31	61	99
85	1	10	28	55	89
90	1	9	25	49	80

BW	Beg.	Nov.	Int.	Adv.	Pro
40	14	26	41	60	81
45	16	27	43	62	84
50	17	29	45	65	87
55	18	30	47	67	89
60	19	31	48	68	91
65	20	33	50	70	93
70	20	34	51	72	95
75	21	35	52	73	97
80	22	36	53	75	98
85	23	37	54	76	100
90	23	37	56	77	101
95	24	38	57	78	103
100	25	39	58	80	104
105	25	40	59	81	105
110	26	41	59	82	106
115	27	41	60	83	108
120	27	42	61	84	109

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	27	41	59	78
20	18	31	47	67	90
25	19	32	48	69	92
30	19	32	48	69	92
35	19	32	48	69	92
40	19	32	48	69	92
45	18	30	46	65	87
50	17	28	43	61	82
55	15	26	40	57	76
60	14	24	36	52	69
65	13	21	33	47	63
70	11	19	30	42	56
75	10	17	26	38	50
80	9	15	24	34	45
85	8	14	21	30	40
90	7	12	19	27	36

BW	Beg.	Nov.	Int.	Adv.	Pro
50	0	8	36	83	148
55	0	11	41	92	159
60	0	13	46	100	169
65	1	16	52	107	179
70	2	19	57	115	188
75	3	22	62	122	197
80	4	25	67	128	206
85	5	28	71	135	214
90	6	31	76	141	222
95	8	34	80	147	230
100	9	36	85	153	237
105	11	39	89	159	244
110	12	42	93	164	251
115	13	45	97	170	258
120	15	47	101	175	264
125	16	50	105	180	270
130	18	53	109	185	276
135	20	55	113	190	282
140	21	58	116	194	288

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	19	54	107	173
20	3	22	62	122	198
25	3	22	63	125	204
30	3	22	63	125	204
35	3	22	63	125	204
40	3	22	63	125	204
45	3	21	60	119	193
50	2	20	56	111	181
55	2	18	52	103	168
60	2	17	47	94	153
65	2	15	43	85	138
70	2	14	38	76	124
75	1	12	34	68	111
80	1	11	31	61	99
85	1	10	28	55	89
90	1	9	25	49	80

BW	Beg.	Nov.	Int.	Adv.	Pro
40	14	26	41	60	81
45	16	27	43	62	84
50	17	29	45	65	87
55	18	30	47	67	89
60	19	31	48	68	91
65	20	33	50	70	93
70	20	34	51	72	95
75	21	35	52	73	97
80	22	36	53	75	98
85	23	37	54	76	100
90	23	37	56	77	101
95	24	38	57	78	103
100	25	39	58	80	104
105	25	40	59	81	105
110	26	41	59	82	106
115	27	41	60	83	108
120	27	42	61	84	109

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	27	41	59	78
20	18	31	47	67	90
25	19	32	48	69	92
30	19	32	48	69	92
35	19	32	48	69	92
40	19	32	48	69	92
45	18	30	46	65	87
50	17	28	43	61	82
55	15	26	40	57	76
60	14	24	36	52	69
65	13	21	33	47	63
70	11	19	30	42	56
75	10	17	26	38	50
80	9	15	24	34	45
85	8	14	21	30	40
90	7	12	19	27	36

BW	Beg.	Nov.	Int.	Adv.	Pro
50	0	8	36	83	148
55	0	11	41	92	159
60	0	13	46	100	169
65	1	16	52	107	179
70	2	19	57	115	188
75	3	22	62	122	197
80	4	25	67	128	206
85	5	28	71	135	214
90	6	31	76	141	222
95	8	34	80	147	230
100	9	36	85	153	237
105	11	39	89	159	244
110	12	42	93	164	251
115	13	45	97	170	258
120	15	47	101	175	264
125	16	50	105	180	270
130	18	53	109	185	276
135	20	55	113	190	282
140	21	58	116	194	288

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	19	54	107	173
20	3	22	62	122	198
25	3	22	63	125	204
30	3	22	63	125	204
35	3	22	63	125	204
40	3	22	63	125	204
45	3	21	60	119	193
50	2	20	56	111	181
55	2	18	52	103	168
60	2	17	47	94	153
65	2	15	43	85	138
70	2	14	38	76	124
75	1	12	34	68	111
80	1	11	31	61	99
85	1	10	28	55	89
90	1	9	25	49	80

BW	Beg.	Nov.	Int.	Adv.	Pro
40	14	26	41	60	81
45	16	27	43	62	84
50	17	29	45	65	87
55	18	30	47	67	89
60	19	31	48	68	91
65	20	33	50	70	93
70	20	34	51	72	95
75	21	35	52	73	97
80	22	36	53	75	98
85	23	37	54	76	100
90	23	37	56	77	101
95	24	38	57	78	103
100	25	39	58	80	104
105	25	40	59	81	105
110	26	41	59	82	106
115	27	41	60	83	108
120	27	42	61	84	109

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	27	41	59	78
20	18	31	47	67	90
25	19	32	48	69	92
30	19	32	48	69	92
35	19	32	48	69	92
40	19	32	48	69	92
45	18	30	46	65	87
50	17	28	43	61	82
55	15	26	40	57	76
60	14	24	36	52	69
65	13	21	33	47	63
70	11	19	30	42	56
75	10	17	26	38	50
80	9	15	24	34	45
85	8	14	21	30	40
90	7	12	19	27	36