How to do walking lungesÂ
- Stand up straight with your feet shoulder-width apart. You can put your hands on your hips, cross them over your chest, or leave them hanging by your sides - whichever position you find more comfortable. Your spine should stay neutral and you shouldn’t be leaning back or forward.
- Step forward with your left leg, pressing your weight into the heel. Make sure you step out enough so that your knees are at 90 degrees, your pelvis stays neutral, and your front knee does not go over your toes. Pause for a couple of seconds.
- While keeping your right foot planted firmly on the floor, step forward with your right leg, repeating the same movement.
- Alternate your legs like this as you “walk” forward.
- Do 2-3 sets of 8-12 reps.
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Tips for a safe walking lungeÂ
Walking lunges require more balance and coordination than your average static lunge. If you’re a beginner, it’s best to start with static lunges until you have the basic form down.Â
When you start walking lunges, do so at a lower number of sets and reps and DO NOT add weights until your walking lunges feel stable.Â
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Support your walking lunges
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GenuTrain Knee BraceÂ
If you are recovering from a knee injury or just want a little help improving your stability, the GenuTrain knee brace can help!
- The patella pad relieves painÂ
- Compression reduces the rate of muscle fatigueÂ
- It improves your awareness of how you activate your leg muscles
- And it helps protect the knee
Other lunge variants to tryÂ
- Lunge and twist to contract the glutes for a more intense glute workout
- Step up lunge for a deeper lunge
- Slide lunges to test stability and for greater focus on the working leg
- Clock lunges to test balance and coordination, and work more areas of the legs and glutes
