Regular strength training helps you stave off weight gain, maintain general fitness and reduce your risk of developing some chronic diseases. Multi-joint exercises like walking lunges help you get through your strength-training workout faster by targeting multiple muscle groups at once. Walking lunges also challenge your sense of balance and train your muscles and nerves to move your own body weight around -- which makes everyday movements from going up stairs to squatting and lifting easier for you.
Step 1
Stand with your feet hip-width apart. You'll travel forward as you lunge, so you need a long, flat, unobstructed space.
Step 2
Take a long step forward with one foot. Aim for one-and-a-half to two times your usual walking stride length.
Step 3
Bend both knees, allowing your back heel to come up off the floor as you drop your hips straight down. Stop when both knees are bent at a 90-degree angle. Keep your back flat as you sink down; no slumping forward.
Step 4
Press with both legs to straighten back up to a standing position. As you rise into the standing position, push off with your back leg until you can stand square again, feet hip-width apart.
Step 5
Step forward with your other foot, beginning the lunge process on the other side. Continue lunging on alternating legs until you've completed a full set of 12 repetitions with each leg.
Tips and Warnings
- You might need to adjust your stride length during the first few lunges until you get a feel for the proper positioning. If you can complete more than 12 lunges on each side with proper form, carry a small dumbbell in each hand for extra resistance during your next set.
- If you need to change directions during your set of walking lunges, stop and turn from the upright position. Don't try to turn while lunging; you could hurt your knees. If you struggle to maintain your balance during walking lunges, do the lunges alongside a wall you can lean on for balance.
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