Walking lunges are one of the most effective strength exercises for runners.

They target key muscle groups, including the glutes, hamstrings, quadriceps, calves, and hips, while also engaging the core for better balance and stability.

When performed correctly, walking lunges can also stretch the hip flexors, which may improve posture and help reduce lower back pain while running.

Adding variations like the reaching lunge, wide lunge, twisting lunge, and weighted lunge can further enhance leg and core strength.

One of the best things about walking lunges is that you don’t need to do many to see significant benefits.

I personally like doing them at the start of a run—since you’re already in your running gear, there’s no extra prep time needed.

Starting a run with 50 walking lunges can improve your running posture, activate your glutes, and promote better running form.

Note: If you’re new to walking lunges, begin with 10 and gradually work your way up to 50 over a few weeks.