Walking Lunges
Also Known As
Traveling Lunges
Walking Lunges are a lower body exercise and primarily target the quadriceps, hamstrings, and glutes. To a lesser degree, they also work the calves and core muscles.
Equipment
Dumbbells
Exercise Rating
How good of an exercise is this with regards to hypertrophy?
Stretch
Overloading
Overall
Introduction
Walking lunges are a dynamic lower-body exercise that effectively targets the quadriceps, hamstrings, glutes, and calves while also engaging the core for stability. This compound movement not only enhances muscle hypertrophy but also improves balance, coordination, and functional strength, making it a versatile addition to any fitness regimen. By incorporating walking lunges into your workout routine, you can promote muscle growth, increase lower-body endurance, and support overall athletic performance. Whether you're a beginner or an advanced lifter, walking lunges can be easily modified to match your fitness level and goals.Execution
How to Perform Walking Lunges
Setup
- Stand upright with your feet hip-width apart.
- Engage your core and keep your chest up.
- Place your hands on your hips or let them hang naturally by your sides.
Execution
- Step forward with your right foot, landing on your heel first.
- Bend both knees to lower your body into a lunge position. Your right thigh should be parallel to the ground, and your left knee should be just above the floor.
- Ensure your front knee is directly above your ankle and not extending past your toes.
- Push through your right heel to stand up and bring your left foot forward to meet your right foot.
- Repeat the movement with your left foot stepping forward into the next lunge.
- Continue alternating legs as you move forward.
Finishing
- Complete the desired number of repetitions or distance.
- Stand upright with both feet together to finish the exercise.
- Take a moment to stretch your legs and catch your breath.
Other Exercise Names
The exercise is also known as:
Traveling Lunges