Exercise Spotlight – Walking Lunge

The walking lunge is a fantastic lower body option for improving leg strength in a manner than transfers to many life and sporting contexts. The nature of transferring weight from one leg to the other through periods of being on only 1 leg for support mimics exactly the demands of walking and running. Good lunging technique and strength will help you walk, run, jump and generally be a lot more stable through your lower body.

If you are brand new to lunging and haven’t yet developed your squat strength then you may need to start with a TRX assisted or bodyweight only lunge and I’d recommend using the reverse lunging technique to re-inforce and drill good movement and technique. I’ve covered the reverse lunge in previous Exercise Spotlights which you can reference.

Exercise Suitability:
Beginners: ✔️
Advanced: ✔️
 
 
What are the key technique points?

• Start with your feet, hips and shoulder square
• Maintaining the same feet width, as if you were walking on a train track, step forward onto the working leg and drop your back knee to the floor.
• Drive that front support leg into the ground to get you back up while keeping tight through your abs and squeezing your glutes
• Follow through with your back leg under control and swing into the next lunge, trying to maintain balance throughout.
• If you can get straight into the next step without putting your foot down then you have the appropriate level of control for this exercise.
• Repeat on the other side.

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