How to Do a Walking Lunge | Plyometric Exercises

Hey there! Today, I am excited to show you how to do a walking lunge, which is a fantastic plyometric exercise to incorporate into your workout routine. This exercise targets your legs, glutes, and core muscles, helping you build strength, improve balance, and boost your overall athleticism. Plus, it’s a great way to add some variety to your typical leg day routine. So, let’s dive right in and master the walking lunge!

First things first, let’s talk about the form. Stand with your feet hip-width apart and your hands on your hips for balance. Take a big step forward with your right foot, making sure your knee is directly above your ankle. Your left knee should be bent at a 90-degree angle, hovering just above the ground. Keep your core engaged and your back straight throughout the movement.

Now, push off your right foot and bring your left leg forward to meet your right foot. Then, immediately step forward with your left foot, repeating the lunge on the opposite side. Continue alternating legs as you walk forward, making sure to keep a steady pace and maintain proper form with each step.

As you perform the walking lunge, focus on keeping your movements controlled and deliberate. Avoid rushing through the exercise or bouncing up and down as you lunge. Instead, concentrate on lowering yourself down with control and powerfully pushing off with each step forward.

One of the great things about the walking lunge is that you can easily modify the intensity to suit your fitness level. If you’re just starting out, you can perform the exercise without weights to focus on mastering the movement pattern. As you become more comfortable with the exercise, you can gradually add dumbbells or a barbell to increase the resistance and challenge your muscles even further.

Another way to up the intensity of the walking lunge is to incorporate a plyometric element. To do this, simply add a jump between each lunge. As you push off with your back leg to bring your front leg forward, explode into a jump and switch legs mid-air, landing in a lunge position with the opposite leg forward.

Adding a jump to the walking lunge not only increases the cardiovascular demand of the exercise but also helps develop power and explosiveness in your lower body. Just be sure to land softly with a slight bend in your knees to protect your joints and prevent injury.

When performing the walking lunge with a plyometric element, it’s essential to maintain proper form to reap the full benefits of the exercise. Focus on landing softly and absorbing the impact through your legs rather than letting your joints take the brunt of the force. Keep your core engaged and your back straight throughout the movement to support your spine and avoid any strain or discomfort.

As with any exercise, it’s crucial to listen to your body and make adjustments as needed. If you experience any pain or discomfort while performing the walking lunge, stop immediately and consult with a fitness professional or healthcare provider. Remember, it’s always better to be safe than sorry when it comes to your health and well-being.

Incorporating the walking lunge into your workout routine can offer a wide range of benefits, from improving your strength and stability to enhancing your overall athleticism. Whether you’re a beginner looking to build a solid foundation of strength or an experienced athlete seeking to push your limits, the walking lunge is a versatile exercise that can help you achieve your fitness goals.

So, the next time you hit the gym or head out for a workout, consider adding the walking lunge to your routine. With proper form, focus, and determination, you can master this plyometric exercise and take your fitness to the next level. Remember, consistency is key when it comes to seeing results, so don’t be afraid to challenge yourself and push beyond your limits. You’ve got this!

source