Lunge Walk


Lunge Walk
Lunge Walk

Lunge Walk

Muscle Group:

Iliopsoas, rectus femoris, gluteus maximus, hamstrings


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Body Weight

One of the major muscle groups worked during walking lunges is the gluteals, both the minimus and the maximal. When doing walking lunges, it is important to pay attention to the knees, as having them cave inwards (valgus) can place excessive strain on the ligaments and joints.

Clasp the hands behind the head or just leave your hands on the sides

From a standing position, take an exaggerated step forward with the left leg.

Flex the left knee until it is positioned over the left foot and slightly flex the right knee to be just off the floor, both feet should be pointed straight ahead. Also Keep the torso erect (or leaning back slightly) and look straight ahead.

Pause for a count in the bottom lunged position, stand up, and then repeat with the right leg, progressing forward with each step.

Common Mistakes
  • Don’t allow allow the lead knee to flex beyond the toes of the lead foot
  • Don’t touch the knee of the trailing leg to the floor
  • Don’t flex the torso forward or looking down at the floor
Ensure a safe participation BY
  1. Proper hydration
  2. Appropriate clothing and foot wear
  3. Warm-up and cool-down
  4. Prescription of exercise frequency, intensity, and duration
  5. Proper breathing techniques
  6. Exercise program variation

Before beginning any exercise program, it is important to consult a physician about your current state of health and any problems that could arise during your selected form of exercise.

Photo Gallery

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  • lunge_front_up
  • lunge_front_down