The Walking Lunge
IMPROVE everyday movements such as getting up off the ground, climbing stairs, and walking! Increase the amount of weight you squat! Everyone can benefit from this unilateral exercise.
When lunging forward you have more momentum thus absorbing more force with the eccentric contraction on your forward leg.
Balance posture and coordination are extremely important. This exercise can benefit everyone from seniors to elite athletes.
Muscle Involved: quads, hip adductors, glutes, hamstrings
Risk Factor – If you are still having balance issues go back to the split squats, step ups, and reverse lunges.
How to do:
Stand with feet shoulder width apart and toes pointed straight ahead or slightly in.
Step one foot forward pushing into front heel as you bend both knees and drop back knee to the floor. (lower with control)
Keep your body upright. (Chest up, eyes forward)
Check that your toes are still pointed straight ahead.
Drive through your front heel to a standing position. (Squeeze glutes and fully extend the knee to complete the range of motion)
Bring your Back foot forward into position for another lunge (if you need more balance allow your foot to touch the floor next to your other foot as you are moving it forward),
Weights can be added to make this more challenging (dumbbells, kettlebells, barbell). Before adding or increasing weight make sure you are doing the exercise with proper technique and good balance.
Work up to 3 sets of 8-10 reps per leg prior to adding weight
Do not step out too far (as it puts you into a position where hamstrings and adductor muscles are not normally functioning.
Toes should not point out as this places undo stress on the knee
Make sure most of your weight is on the front leg.
A knee collapsing inward indicates strength issues in the glute and stability muscles. Do not add weight until this is corrected.
Is your coordination and strength increasing?
Dr. McVey is a Doctor of Chiropractic, Diplomate in the American Board of Clinical Nutrition, specialist in strength and conditioning, and owner of The Warehouse Gym in League City, Texas.