Description:
Walking lunges are a dynamic lower body exercise that targets the quadriceps, glutes, hamstrings, and calves. This exercise involves stepping forward into a lunge and then bringing the back leg forward to repeat the motion, creating a walking pattern.
Benefits:
Walking lunges help to improve lower body strength, stability, balance, and coordination. They also enhance hip mobility and engage the core for added stability.
Profile:
| Equipment: | None (Optional: Dumbbells) |
| Type: | Bodyweight |
| Tempo: | 2-1-2-0 |
| Level: | Beginner |
Muscles:
Primary Muscles
- Quadriceps
- Glutes
Secondary Muscles
- Hamstrings
- Calves
- Core
Classification:
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Push |
Instructions:
- Step 1: Stand upright with your feet hip-width apart and your hands on your hips or at your sides.
- Step 2: Take a step forward with your right foot and lower your body into a lunge position, bending both knees to 90 degrees.
- Step 3: Push through your right heel to lift your body and bring your left foot forward, stepping into the next lunge.
- Step 4: Repeat the movement, alternating legs as you walk forward.
- Continue for the desired number of repetitions or distance.
Common Mistakes:
- Allowing the front knee to extend past the toes
- Not lowering the back knee enough
- Leaning too far forward or backward
- To avoid these mistakes, keep your core engaged, maintain an upright torso, and ensure both knees are bent at 90 degrees during the lunge.
Variations:
- Reverse Walking Lunges
- Walking Lunges with Dumbbells
- Walking Lunges with a Twist
- Walking Lunges with Knee Lift
Links to each will be provided as they are added to the website.
Safety Tips:
- Always perform a proper warm-up before doing walking lunges.
- Maintain proper form throughout the movement to prevent injury.
- If you have any pain or discomfort, stop the exercise and speak with a trainer.
Additional Information:
Walking lunges are a versatile and effective way to build lower body strength and improve overall fitness. They can be performed anywhere, making them a convenient option for at-home or on-the-go workouts.
EXERCISES
