How To Do Walking Lunges Video

Walking lunges take the basic lunge and add a walk, stepping forward one leg at a time. Learn how to do walk lunge exercises in this strength training video.

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Do walking lunges for quadriceps, hamstrings & glutes
Don't use too much weight
Take long strides
Touch heel to toe

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

AMY MCCAULEY: Hi. Here's how to do a walking lunge. First, you'll set up optional weights. Ladies, if you've just started, it's going to be about 5-pound dumbbells. If you've been doing it for a while, yours is going to between 8 and 12 pounds. Gentlemen, you're probably going to start off between 10 and 12 pounds, working your way up to 15 to 25 pounds. Again, we don't want it to be too heavy because we don't put strain on your back. If you've just started, you're more than welcome to use no weights at all, and we're going to drop down into a lunge. Make sure that your knee does not go over your toes, it's a 90-degree angle, step together, switch legs. So, you want to stop in the middle, just so that you can assure that you're getting safe form and come back. So, let's try that again. Just think heel-to-toe movement. Heel drops down, we tap together, then we switch. Chest stays up. Shoulders stay down the spine and step together. These are really good to do pretty much anywhere either at the home or in the gym. So, you want to think about long spine, touch together. If you want to, skip the tap. You can do a lunge with a glute extension, this is a variation, and then bring your feet together. So, as you're lunging, it's lunge, glute, and lunge. So, this is a little bit more advanced move. You don't have to do that. You can start off with a beginner level, just doing the lunge-step or lunge-glute. So, you got two different variations that you can try at home or in the gym. Great work for the quadriceps, the hamstrings, and the glute muscles. Things to remember: 90-degree angles, knee, ankle, and hip in a straight line. Make sure that your knee does not exceed your toe line. Again, we're on the second and third toe. Shoulders are back. Chest is lifted. Spring up again. We always want to exhale on your contraction which is your lift, inhale, and exhale. Breathing is very important so that you get really strong contractions in your muscles especially engaging your core muscles. That's how you do your walking lunges.

How to Do Walking Lunges Video

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