Lunges focus on toning and strengthening the muscles in the lower part of the body. The addition of dumbbells to a walking lunge incorporates an upper body workout. The walking lunge is a simple strengthening move, but it does require a large room since you travel forward as you do each lunge.
Body Position
The walking lunge begins in a standing position with your feet together. Hold a dumbbell in each hand. The weight of the dumbbells depends on your strength and comfort level. For beginners, start with a 5-lb. weight in each hand. The weight should add resistance but not cause strain. Keep your arms straight down and to your side for the entire movement. Your spine should be tall and straight with your chest out. Focus on maintaining the tall posture throughout the move.
Movement
The exercise uses a basic lunge, but you walk forward instead of standing in one spot. Each step forward includes a lunge. Start out lunging forward with one leg, keeping your arms and dumbbells to your side. Bring the back leg forward and tap it in the middle before lunging it forward. Continue alternating legs as you lunge across the room. When you reach the opposite side, turn around and lunge back to the other side of the room.
Safety
The walking lunge is a simple movement, but you need to focus on your positioning and movement to avoid injury. The legs should form a 90-degree angle during the lunge. Keep your knees over your ankle as you lunge. Don't allow the knee to extend past the toes as this increases the risk of injury. Exhale as you lift your body back up from the lunge. Inhale as you move down into the lunge.
Variations
Variations to the basic walking lunge give you a more challenging workout. One option is to lift the back leg before swinging it forward. Go down into the lunge as normal. Lift your back leg up behind you to work the glutes. Rise up from the lunge and swing the back leg forward into the next lunge. Another option is to add a twist. This option works better with one dumbbell held in front of you with both hands. You can also hold a medicine ball instead. Lunge down as you would with the normal walking lunge. With your right leg forward, twist your upper body and the dumbbell to the left side. Stand back up and lunge the left foot forward. Twist to the right side with your upper body. Continue alternating the lunges and twists.
