Contents
1. How to do a walking lunge ?
2. What Muscles do Lunges Work?
3. Walking lunge with torso twist
Lunges are a popular strength training exercise among people wanting to strengthen, sculpt, and tone their bodies, while also improving overall fitness and enhancing athletic performance. 섯다 This resistance exercise is popular for its ability to strengthen your back, hips, and legs, while improving mobility and stability. Lunges are ideal for those wishing to get stronger and for current athletes, including runners and cyclists.
How to do a walking lunge ?
1. Stand up straight with your feet shoulder-width apart. Your hands can stay by the side of your body or on your hips.
2. Step forward with your right leg, putting the weight into your heel.
3. Bend the right knee, lowering down so that it’s parallel to the floor in a lunge position. Pause for a beat.
4. Without moving the right leg, move your left foot forward, repeating the same movement on the left leg. Pause as your left leg is parallel to the floor in a lunge position.
5. Repeat this movement, “walking” forward as you lunge, alternating legs.
6. Do 10 to 12 reps on each leg. Perform 2 to 3 sets.
What Muscles do Lunges Work?
Lunges are going to work your body from the ribs down, front and back. The lunge is mostly a lower body exercise. It works several muscle groups simultaneously.
Glutes – also known as your ass, butt, bum, tush, rump, posterior, bottom, and a couple hundred more.
Hamstrings – The back side of your thighs.
Quadriceps – The front side of your thighs.
Calves – The back side of your lower legs.
Core & Back – Your ab muscles & lower-back muscles will work to stabilize you during lunges.
Walking lunge with torso twist
(Equipment needed: Medicine ball or one free weight )
1. Stand up straight with your feet hip-width apart. Engage your abs and hold a weight or medicine ball in front of your midsection with both hands, elbows bent at 90 degrees.
2. Step forward with your right leg putting your weight into your heel.
3. As your right foot strikes the floor and stabilizes, bend the right knee, lowering down so that your knee is parallel to the floor in a lunge position. Pause.
4. When stable in your lunge position, twist your upper body to the right, holding the weight with both hands. The movement should come from your torso.
5. Twist back to center and start to lunge forward with your left leg. Repeat the same movement on the left leg, “walking” forward as you lunge and twisting to the left.
6. Perform 10 to 12 reps on each side.
As you can see, something as simple and inexpensive as doing lunges actually has a great number of benefits. From increased flexibility, balance, and coordination, to stronger muscles and a tighter looking butt, the benefits of lunges are endless, too much to pass up on them. If you haven’t already tried doing lunges, we would recommend that you start immediately. This exercise is simple, easy, and cheap, plus they can be done anywhere you go. They are a perfect way to start getting into shape and slowly progress towards that toned body that you have always wanted
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