A dynamic lower body exercise that targets the quadriceps, glutes, and hamstrings through alternating forward lunges while walking, improving balance and coordination.
Start standing with feet together. Step forward with one leg into a lunge position, lowering your body until both knees are bent at approximately 90 degrees. Push off the front foot to step forward with the opposite leg, repeating the lunge movement. Continue alternating legs while walking forward.
Begin standing with feet together, core engaged and ready to step forward into the first lunge.
Complete the walking lunge sequence and return to standing position, maintaining good posture and balance.
Step forward with control, keep your chest up, maintain balance, push through your front foot
Allowing the front knee to extend past toes, not maintaining core engagement, rushing the movement, poor balance
Add weights, increase distance, perform on unstable surface, or add arm movements.
Perform stationary lunges first, reduce range of motion, or hold onto support for balance.
Ensure proper lunge form to avoid knee strain. Stop if you experience pain in the knees, hips, or lower back. Maintain control throughout the movement.