Walking lunges are a great exercise for building lower body strength and improving balance. Here’s how to perform them correctly, incorporating insights from a YouTube video ([Part of a video titled How to Do Walking Lunges - YouTube]) about the exercise:
Step-by-Step Guide to Walking Lunges
Here's a breakdown of how to perform walking lunges with proper form:
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Starting Position: Stand with your feet hip-width apart, core engaged, chest up, and shoulders down. This maintains proper posture throughout the exercise.
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Initiate the Movement: Take a step forward with one leg, ensuring your heel hits the ground first. The video emphasizes a "Heel to Toe movement," dropping your heel first, which helps control the lunge.
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Lower Your Body: Bend both knees, lowering your back knee towards the floor, but do not let it touch the ground. Aim for a 90-degree angle in both knees. Your front knee should be aligned with your ankle, not extending past your toes.
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Core and Posture: Keep your chest up, shoulders down, and your spine straight. Your core should be engaged throughout the exercise, providing stability.
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Push Through the Heel: Push back up to standing using the heel of your front foot. As you return to standing, bring your feet together momentarily before moving into the next lunge.
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Alternate Legs: Continue this movement, alternating legs with each step. Each step forward transitions into a new lunge. The reference mentions tapping your feet together before switching legs.
Key Points for Proper Form:
- Heel-to-Toe Movement: Lead with the heel when stepping forward.
- 90-Degree Angles: Aim for 90-degree angles in both knees when at the bottom of the lunge.
- Chest Up, Shoulders Down: Maintain an upright posture throughout the exercise.
- Engage Your Core: Keep your core tight to maintain stability.
- Knee Alignment: Make sure your front knee doesn't go past your toes.
- Controlled Movement: Avoid rushing the movement, keep it slow and controlled.
Common Mistakes to Avoid:
- Rounding Your Back: Keep your spine straight.
- Knees Past Toes: Ensure knee doesn't pass over your toes when lunging.
- Rushing The Movement: Focus on controlled and slow movement.
By following these guidelines, you can perform walking lunges effectively and safely, gaining the benefits of this excellent lower body exercise.
