Let's not kid ourselves: training our legs can be a huge nightmare that we instinctively try to avoid. However, for a complete workout, it is essential to include exercises such as Walking Lunges to strengthen this part of your body.

Although you can choose from several leg exercise routines, one of the best moves is Walking Lunges because of how easy they are to perform and how good the results are. Pay close attention: below, you will find an explanation of what they are and how to perform them.

What are Walking Lunges?

Walking Lunges, also known as Lunge Walk, are a stationary variation, which you do standing on one spot. However, when we perform Walking Lunges, we move forward, "pushing" with the opposite leg. You need to do several reps for this exercise to be effective, as this is the walk that provides numerous benefits to the lower body muscles.

You do not need a high physical condition to perform them, all you have to do is take a step forward with one leg and your back always straight while bending the other leg until the knee touches the ground. Although this is a very easy movement, always remember to train with extra protection for safety, especially for your knees.

Any injury, no matter how minor, can cause a lot of trouble and even force you to interrupt your workouts. Protect your joints with the right training equipment, such as sports knee pads and wrist guards. In addition, you can always ask your coach for advice and guidance on performing Walking Lunges.

How to do Walking Lunges

In addition to helping you strengthen your legs and glutes, among other muscles, this exercise allows you to improve your balance and mobility. Below is a detailed step-by-step explanation of how to do Walking Lunges: Steps to follow:

First, stand with your feet shoulder-width apart; your arms should be bent and positioned at the hips (arms akimbo) and your back and trunk should be straight.

Next, take a step forward, with one leg putting your full weight on your heel.

When you are taking the step, you have to bend your knee so that it is parallel with the ground. While you are doing this, bend the opposite knee until it touches the ground. This foot should be supported by the toes.

Pause for a few seconds, return to the starting position, and repeat with the opposite leg.

Ideally, you should do 2 or 3 sets of 10 to 15 reps for each leg. It is important that you alternate in order to avoid exercising one leg more than the other. Remember to always maintain an upright position, not to lean your torso forward and not to bend the front knee at an angle of more than 90º. Watch the following video to see the technique for performing Walking Lunges in detail:

What muscles are you working when you perform this exercise?

As we have discussed throughout this article, Walking Lunges are good for the lower body muscles, specifically the following:

Gluteal muscles
Quadriceps
Hamstrings
Hips
Abdominals
Calves

Walking Lunges: variations

If you want to take it to the next level, there are different variations of this exercise that you can practice, so you will never get bored of practicing it.

✅ Jumping Lunges

A very interesting alternative of Walking Lunges is adding a jump during the exercise. To do this, stand in the starting position and take a stride with one leg. When you have taken the stride, jump and land with the opposite foot forward. Watch this video for a detailed explanation of how to perform Jumping Lunges:

✅ Walking Lunges with dumbbells

Let's add a little more difficulty to this exercise by including weight, for example, using dumbbells or barbells. The exercise is the same as when you perform regular Walking Lunges, but adding weight will make it more challenging.