Walking lunges are very similar to the way walk but include an extra element, the lunge. The one-legged movement of the walking lunge allows you to put emphasis on the quadriceps and gluteus with the front leg and your rear strength and flexibility with the back leg. The emphasis on multiple muscles when performing this exercise makes walking lunges a fundamental component to any successful leg workout. As your strength and flexibility increases, you can begin to add extra weight by utilizing dumbbells or weighted bars. The additional weight will increase your stamina and strength while giving you an extra firm and elevated back side. All those in favor of a nice tight butt, follow the steps below!
Things You'll Need
- Athletic sneakers
- Weighted bar
How to do Walking Lunges
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.
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.
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.
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.
Continue to perform the steps above, alternating legs for 20 steps and increasing the steps as you get stronger.
Tips & Warnings
- To avoid knee strain and injury, do not overextend your front knee past your front foot.
- Those with knee problems should consult their physician before performing this exercise.
- Photo Credit orgs.jmu.edu, www.getfit.com.au/html/excercises/legs.html