The Walking Lunge is primarily a lower body exercise, working the hips, thighs, gluteals, hamstrings and calves. Often the balancing aspect of the Lunge makes it a more challenging exercise than the squat, though both work similar muscle groups. By holding an exercise mat overhead, the walking lunge suddenly becomes a demanding upper body exercise, too.
How To Do It
1. Begin in a standing position, feet together.
2. Raise the exercise mat over your head. Your arms should be straight. It helps a LOT to have an exercise mat that is fairly rigid.
3. Step forward, keeping your foot and thigh in line with your hip. Your finishing position should be such that your forward knee does not go past your toes, and your rear knee is close to the ground, but not quite touching.
4. Your upper body remains vertical, your midsection tight, your arms straight with the mat overhead.
5. Once you’ve reached the bottom position, continue forward to return to the standing position with your feet together.
6. Step forward with the other foot to perform a “walking lunge.” Alternate legs
Online Personal Trainer Tips
1. Keep your back neutral. Do NOT hunch forward.
2. Keep your foot in line with your hip and upper thigh. This helps prevent knee injuries and aids with balance.
3. Continuing forward helps diminish pressure on your knees and more effectively works your posterior chain.
4. Look straight ahead.
5. Maintain straight arms. Do not rest the mat on your head, no matter how tempting that may be.
