Weight-bearing exercises increase the energy used by the working muscles, increasing the benefits of the exercise. But not everyone has access to a health club and weightlifting equipment. That's why exercises such as lunges are so helpful; they use the weight of your body — instead of external weights — maximize your workout. Diagonal walking lunges are the combination of multiple exercises.
Basic Walking Lunge
The first step to doing a diagonal walking lunge is to understand the concept behind a basic walking lunge. Start standing straight up with your feet a few inches apart. Take a large step in front of you — the exact size of this step varies depending on your height: the taller you are, the larger your step. Lower your stepping foot to the ground, heel first, then lower the toes. Now, bend the knee of that stepping leg until it is at a 90-degree angle, making sure that your knee remains over the toes of your stepping leg. Your back leg should be stretched out behind you, knee three to six inches from the ground, with only the toes of that foot on the ground. Contract your glutes to straighten your stepping leg, bringing your back leg up to meet the other; you are now back in the starting position. Repeat, stepping forward with the opposite leg.
Basic Lateral Squat
The diagonal walking lunge includes components of both a basic walking lunge and a lateral squat. To do a lateral squat, start in the same position as you would for a basic walking lunge. Instead of taking a step forward, take a step to your side; again, the taller you are, the wider your step. Lower your buttocks to the ground while keeping your torso as upright as possible, as though you were sitting in a chair. Contract your glutes and press up into a standing position, returning your stepping leg to your starting position. Repeat on the opposite leg.
Diagonal Walking Lunge
Start in the same position as you would for a basic walking lunge. Instead of stepping straight ahead, step out to a 45-degree angle; take a shorter step forward to accommodate this diagonal movement. Just as with the walking lunge, the knee of the stepping leg should be at a 90-degree angle; if the angle of the knee is smaller than this, it puts strain on the ligaments of the knee, potentially leading to injury. Also, the toes of the stepping foot should be pointing in the direction you are heading; the knee and hips should also be facing this direction as well to avoid injury.
Muscles Worked
In a basic walking lunge, you work your glutes — the muscles in your buttocks — as well as your quads — the muscles in the top of your thigh. When you do a standard lateral squat, you work these muscles as well as your hip adductors, the muscles that help bring your legs together after the squat. In a diagonal walking lunge, you use all three of these major muscle groups. In addition, your core gets a good workout, as the balance required to perform a diagonal walking lunge forces you to contract the abdominal muscles as well.
