How to Do Traveling Lunges

Traveling lunges, combined with regular aerobic activity and a healthy diet, are a fantastic way to tighten and sculpt the gluteus muscles, hamstrings and quadriceps.

Difficulty: Moderately challenging

Instructions

Things You'll Need:

• Aerobic/fitness Shoes
• Athletic Socks
• Men's Tank Tops
• Sports Bras
• Sweatsuits
• Personal Stereos
• Nalgene Bottle
• Sports Drinks
• Water Bottles
• Weights
• Sports drinks

1. Stand with feet 3 to 4 inches apart, with hands on hips.

2. Maintain good posture, with the neck, shoulders and ribs stacked on top of one another.

3. Keep the abdominal muscles tight to help support the back. Don't arch the back.

4. Starting with the right leg, take a giant step forward. The toes and knee are pointed directly in front of the body.

5. Bend the right knee slightly, with the entire foot on the floor. The left heel lifts up.

6. Lower the body straight down from this position. The front knee must lower down over the ankle, or at least stay behind the shoelaces.

7. Lower yourself until the pelvis is in line with the front knee.

8. Raise the body and bring the left leg in to return to the standing position.

9. Repeat with the left leg. Alternate right and left each time.

10. Travel across your living room, a sidewalk or an aerobic floor.

11. Exercise for approximately five minutes to start. When that becomes easy, hold hand weights to add intensity. Start with a light weight, 2 lbs. per hand, increasing to 3, 5, 8, 10 and up.

12. Stretch the gluteus, hamstrings and quadriceps following your workout.

Tips & Warnings

• Exhale and tighten the abdomen as you step forward and down.
• Be sure that the front knee doesn't extend beyond the shoelaces. You may need to either take a bigger step forward or shorten the lowering phase.
• The upper body stays upright throughout the lunge.
• Perform the lunges slowly and be very precise with your form.
• To decrease intensity, take a smaller step forward and don't lower down very far.
• Experiment with different rhythms; hold longer at the bottom or do right leg only and then left leg only.
• To improve your strength more quickly, lift weights more slowly - this allows your muscles to rely more on strength than momentum.
• Wear cushioned and supportive shoes.
• Always warm up before performing traveling lunges or do them after your aerobic workout when the muscles are really warm.
• The knee should stay above the ankle throughout; avoid letting the knee waver to the right or left.
• Please consult your physician before engaging in this or any other new and strenuous physical activity. Traveling lunges are not for everybody; listen to your body. Although you may feel a little discomfort in the knees, if it is painful, don't do them.

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