How to Do Traveling Lunges in Aerobics

Traveling lunges are a great way to work the entire lower body. By combining walking and large muscle group workouts, the hips, thighs, glutes and calves all get a terrific workout. Take care to follow proper form to get the most from your workout and to avoid injury.

Difficulty: Moderately Easy

Instructions

1. Begin the lunge by stepping forward with the left foot while bending the right knee. Make sure that the left foot is straight in front of the body and that the knee does not extend over the toes at any time.

2. Step forward on the right foot and bring the left knee down almost to the ground. Maintain the body's weight in the heel of the front foot to keep the strain off the knees.

3. Take another step forward again with the left foot, taking the right knee down and then up, then step back so that the left foot is even with the right, then step further back so that the left foot is behind the right. Bend the right knee.

4. Repeat the combination, traveling back and forth. Alternate the starting (forward) foot each time the feet are brought together.

5. Finish the traveling lunges by taking a step to the front and holding it while gently bouncing 8 to 16 times, whatever is comfortable. Repeat on the other leg.

6. Complete the workout with 3 to 5 minutes of stretches. Allow sufficient time to cool down after the workout.

Tips & Warnings

• Check with a physician before beginning any workout program. Discuss the exercise plan and whether is it suitable.
• Wear simple, comfortable clothing that allows the lower body to move without any restriction. Choose appropriate footwear for this type of workout. Discuss choices with a trainer or aerobics instructor.

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Resources

• Watch a video showing Traveling Lunges