Lunge Walking Exercises

Video Transcript

"KIRK VICKERS: The next movement that we're going to do is a little bit higher-level motion and movement. It's called the lunge walk. I see many people in the gyms doing this particular movement and I think, many times, it's misunderstood and not taught properly. I want to try to show you the proper mechanic through this particular motion and movement. If we do this, this can help improve our joint integrity as well as some core strengthening and some strengthening through the lower extremities. What we're going to do is we're going to stay to the side; we're going to lunge out. The key here, both feet are pointing straight ahead. We should be up on the back toe. We should have a slight bend. How far we'd go down is not as important as the motion initially. As we get better with this, we can drop down into a lower position, getting more stretch through the hip-flexor region and putting more load on the quad. But initially when we start, we should work from a control standpoint. The front foot should be pointing straight ahead; the back foot should be pointing straight ahead. We don't want our hands in our thighs. We don't want to be breaking forward. We want to try to control the midsection of the body and create a lot of stability and control through here. The next thing that we're going to do is step up, stop. A lot of people want to go right into the next movement. They have no control point. Create a control position, stop and alternate over into the next step and the next position, dropping the knee down slightly. Toes are straight ahead, body straight up and down, step up and stop."