New Move Monday: Walking Lunges

 

Walking lunges are truly one of the greatest leg exercises you can do.  Here’s why: you not only get a fantastic leg workout, but you are also working on flexibility at the same time. Each lunge forces your body to stretch into a lowered position that allows the hip flexors of the back leg to elongate and open. That means you get strength, conditioning, toning, and flexibility benefits from just this one exercise.

How to do walking lunges:
1. Stand upright, feet together, holding dumbbells (5-8 lbs) by your sides with your palms facing towards your body (Note: if you are new to these, try them without weight the first few times and concentrate on form.  To make this more challenging, increase the weight)
2. Lunge forward with one leg, as deeply as you comfortably can. (Lower hips toward the floor, bending both knees. The back knee should come close to but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.)
3. Push back up and forward through the front leg's heel.
4. Step forward and repeat with the opposite leg for 10-15 total repetitions

Tips to Remember:
1. Keep your shoulder blades pulled back and your chin parallel to the floor the entire time
2. Do not let your front knee go over the front foot
3. Breathe in on the way down and out on the way up
4. Keep your arms by your sides throughout each repetition

If you are doing these in a tight space, don't try to lunge around corners. You don't want to take a chance of getting out of alignment.

One additional tip - for an additional challenge, take these outside and up a hill! Walking lunges uphill is an INSANE great workout!