Walking Lunges

Walking Lunges are a dynamic variation of traditional lunges that challenge the balance and strength of the lower body, especially the thighs , glutes , and hamstrings . This exercise also improves the flexibility of the hip joints and contributes to better coordination.

Correct Technique for Walking Lunges

How to perform Walking Lunges step-by-step:

  1. Starting position: Stand upright with your feet hip-width apart and your arms at your sides or on your hips.
  2. Step forward: Take a long step forward with one foot, lowering your body until both knees are at about a 90-degree angle. Make sure the front knee is directly over the ankle.
  3. Forward movement: Use the power of the front leg to lift the back leg forward and go straight into the next step without stopping between repetitions.
  4. Posture: Keep your torso straight throughout the movement and avoid leaning forward or backward.

Here is a video showing how to do Walking Lunges :

Common Mistakes in Walking Lunges

Avoid these mistakes to ensure proper technique and prevent injury:

  • Knee Passes Toes: Make sure the front knee stays in line with the ankle to protect the knee joint.
  • Poor balance: If you lose your balance, try taking smaller steps or focusing on a stable core.
  • Bend your back: Keep your torso upright to prevent unnecessary strain on your lower back.

Modifications and Variations

Walking Lunges can be adapted for different levels and training goals:

  • Beginner modification: Start with shorter strides and shallower lunges to build strength gradually.
  • Weighted Walking Lunge: Hold dumbbells in each hand for added resistance and increased intensity.
  • Challenging variation: Try doing Walking Lunges with a barbell placed on your shoulders to maximize strength training.

Here's another video showing a weighted variation of Walking Lunges :

Number of Reps and Sets

To get the most out of Walking Lunges, follow these guidelines:

  • Beginners: 3 sets of 8-10 repetitions per leg.
  • Experienced: 3 sets of 12-15 reps per leg, and add dumbbells for extra challenge.

Breathing technique

Correct breathing technique is important to maintain control throughout the movement:

  • Inhale: When you step forward and lower your body.
  • Exhale: When you push yourself back to an upright position.
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