Lunge Walking
Reps10 times
Calories burned144 kcal
LevelBeginner
Changing duration and load is available in our application
Starting position: feet shoulder-width apart, hands on hips. Take a step forward. Bending your knees, lower yourself until your knee almost touches the ground. The back should remain straight and the front knee should be exactly above the foot. Straighten up by bending your knees and pulling your back leg forward. Repeat the lunge on the other leg.
How to perform the exercise
10 times
144 kcal
Control your movement and do not rush.
01
Start position
Set the feet shoulder-width apart with the hands on the hips.
02
Step
Step forward while keeping the back straight.
03
Lower
Bending the knees, lower down until the knee almost touches the floor.
04
Control
Keep the back straight and the front knee directly over the foot.
05
Rise
Straighten up, extending the knees and bringing the back leg forward.
06
Repeat
Repeat the lunge on the other leg, moving forward step by step.
Variants
Beginner
Perform the lunges in place without moving forward.
Middle
Walk with lunges at a moderate pace, keeping the back straight.
Professional
Increase the lunge depth and add weight.
Which muscles are working
The main load falls on the quads, glutes and hamstrings.
Benefits of the exercise
Strength
Builds the leg and glute muscles.
Balance
Improves coordination and balance.
Simply
Performed without equipment.
Contraindications
Acute knee or hip pain.
Balance disorders.
Insufficient ankle mobility.
Recommendations
Strength
Do 3 sets of 10–12 lunges per leg.
Technique
Keep the back straight and do not let the knee pass the toes.
