Walking Lunges


Info


This high-intensity exercise strengthens the hips and thighs. Add a walking lunge to your workout and step right into those short shorts! Considered a basic lunge with a boost, this move not only works your glutes, hamstrings, and quads; it tones your biceps too.
 

Steps


  1. Standing tall with your shoulders back and down and abdominals engaged, place your feet together. Your arms can be flat at your side, holding your hips or behind your head. Breathing normally, step forward with your right foot, bending both knees so that your front knee is aligned over your ankle and the back knee comes close to the floor. Your back heel is lifted off the floor.
  2. Before your back knee touches the floor, push up with your back left leg, forcing the weight of your body through your right heel, simultaneously bringing your left foot together with your right foot.
  3. Without pausing, alternate legs, lunge forward with your left foot, bending both knees so that your front knee is aligned with your ankle and the back knee comes close to the floor. Your back heel is lifted off the floor.
  4. Before your back knee touches the floor, push up with your back right leg, forcing the weight of your body through your left heel, simultaneously bringing your right foot together with your left foot.
  5. Continue to perform the steps above, alternating legs for 20 steps and increasing the steps as you get stronger.

Tips


  1. Keep your chest and eyes up.
  2. Let your back knee touch the ground
  3. Drive off the front heel.
  4. use the glutes more than the pushing off the rear leg
  5. step slightly to the side to stabilise.

Don't(s)


  1. Continue without stopping in the middle.
  2. Don't keep your heel off the ground.
  3. Don't push off the thigh. It is a poor attempt to compensate for a weak posterior chain.
  4. Don't lean forward with a rounded back.

Contradictions


Target Muscles


Additional Muscles