Walking Lunges
Hey guys
Here's a really good exercise to build and shape your legs.
What to do
You'll need a little space for this exercise. Find a room or area of the gym where you can lunge at least 15-20 paces. Start by standing upright with your feet together. For beginners place your hand on your hips (and have smiles on your lips). For more advanced exercisers, hold a dumbbell in each hand or a barbell on your shoulders.
Take a long step and bend both knees and lunge towards the floor. Keep your feet pointed straight. The back leg is the one doing most of the work. It is important to keep the front knee over the heel and not over the toes. In other words, if you lunge too far forward you will put great pressure on your front knee and increase the risk of injury. Bring your feet together after the first lunge and then lunge forward with the opposite leg. Alternate your legs as you go across the floor and bring your feet together between each step.
1. Don't Forget: Keep the front knee over the heel not the toes.
2. Equipment Needed: Nothing (hands on hips) or with dumbbells or a barbell.
3. Muscles Worked: All leg muscles: quads, hamstrings, glutes and some calves.
Here's my client Halle demonstrating another variation, Bulgarian Lunges or sometimes called the Bulgurian Squat...you go girl!
Another variation is the Walking Side Lunges
If you are more advanced or would like a real challenge hold a medicine ball in front of you. Start by standing upright with your feet together. Lunge down and to your left by stepping to the side with your left leg. Get into a deep squat and then continue to your left by bringing your right foot in to your left as you stand up again. Lunge 15-20 paces to the left and then reverse the direction and do the same thing to your right. You may start on the right if you prefer.
1. Don’t Forget: Keep your feet pointed straight as you lunge. Also, don’t bend over too much. You want to make sure that you are using your legs for the lunge and not just bending over your upper body. In other words do your best to keep your upper body as upright as possible.
2. Equipment Needed: Nothing (hands in front) or with a medicine ball for more advanced exercisers.
3. Muscles Worked: All leg muscles: quads, hamstrings, glutes, some calves and inner/outer thighs.
So try this during your next workout and see how effective it is.
AlejandroQ.
Here's a really good exercise to build and shape your legs.
What to do
You'll need a little space for this exercise. Find a room or area of the gym where you can lunge at least 15-20 paces. Start by standing upright with your feet together. For beginners place your hand on your hips (and have smiles on your lips). For more advanced exercisers, hold a dumbbell in each hand or a barbell on your shoulders.
Take a long step and bend both knees and lunge towards the floor. Keep your feet pointed straight. The back leg is the one doing most of the work. It is important to keep the front knee over the heel and not over the toes. In other words, if you lunge too far forward you will put great pressure on your front knee and increase the risk of injury. Bring your feet together after the first lunge and then lunge forward with the opposite leg. Alternate your legs as you go across the floor and bring your feet together between each step.
1. Don't Forget: Keep the front knee over the heel not the toes.
2. Equipment Needed: Nothing (hands on hips) or with dumbbells or a barbell.
3. Muscles Worked: All leg muscles: quads, hamstrings, glutes and some calves.
Here's my client Halle demonstrating another variation, Bulgarian Lunges or sometimes called the Bulgurian Squat...you go girl!
Another variation is the Walking Side Lunges
If you are more advanced or would like a real challenge hold a medicine ball in front of you. Start by standing upright with your feet together. Lunge down and to your left by stepping to the side with your left leg. Get into a deep squat and then continue to your left by bringing your right foot in to your left as you stand up again. Lunge 15-20 paces to the left and then reverse the direction and do the same thing to your right. You may start on the right if you prefer.
1. Don’t Forget: Keep your feet pointed straight as you lunge. Also, don’t bend over too much. You want to make sure that you are using your legs for the lunge and not just bending over your upper body. In other words do your best to keep your upper body as upright as possible.
2. Equipment Needed: Nothing (hands in front) or with a medicine ball for more advanced exercisers.
3. Muscles Worked: All leg muscles: quads, hamstrings, glutes, some calves and inner/outer thighs.
So try this during your next workout and see how effective it is.
AlejandroQ.
posted by Alejandro at
9:44 PM
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