All about the Walking Lunge
(Legs)
BENEFITS & MUSCLES WORKED: Quadriceps, hamstrings, Glutes, core, balance, coordination
Watch: Walking Lunge video
START POSITION: Hold a dumbbell in each hand (light dumbbells for beginners), feet hip-width apart.
NOTES: Difficulty Rating: 67%
Without moving your back foot, throw one foot out in front of you, as if you were running with a long stride. Allow the dumbbells to pull your arms straight down, and sink as low as possible, and as quickly as possible, without losing your balance.
The Walking Lunge can be particularly challenging for beginners, especially for tall individuals with long legs. This is because your centre of gravity is relatively high to start, and as you stride out with one foot, you can begin to wobble uncontrollably. This is normal for beginners, and it simply means that you need to take time to strengthen your core muscles (and others) before your balance improves. So you must persevere with this exercise!
To counter the imbalance, try to sink lower as quickly as possible, but without jerking. This lowers your centre of gravity and reduces wobble. Hold the lower position for a few seconds before dragging your rear foot forward to a level with your front foot, and stand up straight as you do this. However, remember to keep your core tensed, your back straight, and your chin up. Pause in this standing position for a split second before repeating the move with the other foot moving forward.
When you can do at least 8 of these with light dumbbells, you can increase the weight slightly, which will lower your centre of gravity even more; however, your muscles will work harder to support the extra weight. You can also perform this exercise without dumbbells, keeping your hands on your hips.
If you think you look silly doing this exercise (I know I do!), then take a look at this comedy clip from British Comedy at its best – John Cleese & the Ministry of Silly Walks 🙂 🙂
Other Resources for Walking Lunge
