Traveling lunges are also called walking lunges. This type of lunge is a variation of the classic forward lunge. With a traveling lunge, you move forward across a gym floor or outside area, stepping into lunge position with the forward motion of your leg. They add variety to your workout and also offer a number of benefits.
Basic Form
The basic movement of traveling lunges is similar to a normal lunge. From a base of support, you step forward so that one leg steps out in front of the other. The wider the stance, the more your work your gluteal muscles, the shorter the stance, the more you work your quadriceps muscles. Keep your core tight to support your back throughout the exercise. Descend as you do with a normal lunge, and as you rise back to standing, step forward with your back leg to step into lunge position, focusing on the opposite leg. Make sure your hips and shoulders are aligned and your is core tight before descending into the lunge on this leg.
Benefits
Traveling lunges work your lower-body muscles. While the length of your stance helps determine whether you focus more on your butt or your thighs, your calves and hamstring get the benefit of the exercise regardless of the width of your stance. Traveling lunges also provide a fresh way to measure your workout --- see how many lunges it takes to cross a specific distance before you get tired and mark improvement as you regularly use traveling lunges as part of your workout. This type of lunge also breaks up the monotony of a classic lunge.
Variations
Add twists to your traveling lunges to further engage your core. Holding a medicine ball or dumbbell, step into the lunge. At the lowest part of your lunge, twist sideways, keeping your torso tall, toward the side with the knee down. Twist back to center, rise and continue, twisting the opposite direction as you lunge on the other side.
Precautions
Traveling lunges require precision and muscle strength to complete with proper form. Take a look down every lunge or so to be sure that your knee stays behind your toes; you should see your toes as you descend. If you don't, modify your stance as extending your knee over your toes can cause injury to the knee joint. In addition, keep a steady tempo and avoid speeding up as you fatigue to avoid poor form.
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