Walking Lunges
Walking lunges are a dynamic lower-body exercise that primarily targets the quads, hamstrings, and glutes. Unlike stationary lunges, walking lunges involve a step-forward motion, requiring more balance and coordination. This variation also engages the core and improves stability while developing functional leg strength and mobility.
Key Points
- Starting Position:
- Stand Tall: Begin by standing upright with your feet hip-width apart. Your arms can be at your sides or holding weights for added resistance.
- Engage Core: Activate your core to maintain a neutral spine throughout the movement. Avoid arching your back.
- Look Ahead: Keep your gaze forward to maintain balance and proper posture.
- The Lunge Movement (Step Forward):
- Step Forward: Take a big step forward with your right leg. Ensure that your step is long enough that your right knee does not extend past your toes when you lower into the lunge.
- Lower Your Body: Lower your body by bending both knees. Your back knee should hover just above the ground while your front thigh is parallel to the ground. Keep your torso upright and your chest open.
- Knee Alignment: Ensure that your front knee tracks directly over your toes. Avoid letting it cave inward.
- Push Back Up (Ascent):
- Push Off Your Front Foot: Press through the heel of your right foot to push yourself back up to the starting position. Your back foot should come forward to meet your front foot.
- Step Forward with the Other Leg: Immediately step forward with the left leg and repeat the movement.
- Repeat:
- Perform 3-4 sets of 10-12 reps per leg, or as needed for your fitness goals. For added challenge, increase the reps or use weights (dumbbells or a barbell).
- Perform 3-4 sets of 10-12 reps per leg, or as needed for your fitness goals. For added challenge, increase the reps or use weights (dumbbells or a barbell).
Form & Technique:
- Knee Alignment: Ensure that your front knee does not go past your toes. It should be aligned with your second or third toe. This will help protect your knee joint and activate the correct muscles.
- Torso Posture: Keep your back straight and avoid leaning forward. Engage your core to support your spine.
- Back Knee: As you lower into the lunge, your back knee should drop toward the floor, but it should never touch the ground. Keep it hovering just above the ground.
- Controlled Movement: Perform the lunges in a controlled manner, especially when stepping forward and lowering into the lunge. Avoid using momentum
Breathing:
- Inhale: Take a deep breath as you step forward and lower your body into the lunge.
- Exhale: Exhale as you push through the front leg to return to standing and bring the back leg forward.