How you can Do Walking Lunges Techniques, Benefits, Variations

*Take your LUNGES and Legs to the next level with these 15 MUST-DO Lunge Variation Lower Body Exercises. If you want to radically transform your legs & glutes you need to watch this video*.
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The LUNGE is considered one of the ultimate exercises for a lot of good reasons and in this video, the QUAD QUEEN Ashley Castleberry shows you 15 MUST DO Lunge Variation Lower Body Exercises..
The lunge is a widely used exercise that activates the largest, most powerful muscles in the body and may be the greatest test of lower-body strength and muscular endurance. The major muscles involved are the quadriceps, hamstrings, gastrocnemius, and the gluteus maximus. The lunge also relies on muscle activity at both the hip and ankle joints and recruits the abdominals and spinal erectors as well.
Lunges come in all shapes and sizes, and can be used for a variety of training goals. This video breaks down the 15 MUST DO Lunge Variation Lower Body Exercises and give you some variety when it comes to getting strong legs & glutes..
The 15 MUST DO Lunge Variation Lower Body Exercises in this video will work your thighs, hamstrings, butt and hip muscles, strengthen your core, and can also help to improve your posture and overall fitness, enhance weight loss and give you the best chance of living a longer, healthier life..
Having a strong lower body is vital for overall health as we age. Numerous studies have shown that people are able to live independently for longer and perform those tasks that make up the bulk of their daily activities better if they maintain robust strength in their lower body..
Take this video and use these 15 MUST DO Lunge Variation Lower Body Exercises to transform your lower body and finally get the results you’ve always wanted, STRONG & muscular legs and glutes while having a pain-free body!
Here are the 15 MUST DO Lunge Variation Lower Body Exercises:
1) Stationary Alternating Lunge.
2) Stationary Pulse Lunge.
3) Stationary with Front Kick Lunge.
4) Stationary with Glute Kick Back Lunge.
5) Walking FWD Lunge.
6) Walking Angled Lunge.
7) Lateral Lunge.
8) 3-Way lateral Lunge.
9) Reverse Lunge.
10) Curtsy Lunge.
11) Bulgarian Lunge.
12) Step Up into Reverse Lunge.
13) Elevated (front foot) Lunge.
14) Alternating Jump Lunge.
15) Rocket Lunge.
Break these 15 moves into 3 days of leg and lower body work and then perform each of these squat variations for either 8-12 reps or 30-45 seconds based on the exercise and on your level of fitness..
Enjoy and make sure to leave us a comment or question below and don’t forget to SUBSCRIBE to the Critical Bench YouTube channel for more great exercise and workout videos..
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Lunge Guide.
FULL GUIDE: https://barbend.com/lunge.
0:02 How To.
2:45 Lunge Variations.
3:25 Muscles Worked.
4:45 Lunge Benefits.
5:23 Lunge Mistakes.
The lunge is a phenomenal lower body exercise for tackling multiple adaptations all at once. Nearly everyone can benefit with the use of the #lunge in their training program..
One of the best characteristics of the lunge is the endless variations you can perform with them. Outside of the main forward lunge, you can perform lateral, walking, reverse/backward lunges, and this list goes on..
Then to make this movement even more dynamic, you can apply different loading parameters and heights in which you’re stepping to and from to increase #training adaptations even further..
In this #exercise guide, we focused on the forward lunge as it’s often the most common lunge variation performed..
How To Perform the Forward Lunge.
1. Pick a target on the ground in which you’re going to consistently step to for each leg..
2. Step out and grip the floor with the foot and allow the knee to track over the toe accordingly..
3. Once the back leg lightly touches the floor or hover just above it, drive through the front leg and stand upright to your starting position..
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4 Awesome Ways to Perform Walking Lunges

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Strength Coach Brian Klepacki, MS, CSCS shows you TWO ways to do the barbell walking lunge for stronger quads and glutes. The walking lunge is a favorite for many people looking to increase leg strength while tightening the glutes and improving balance..
Adding in some additional weight like a barbell makes the walking lunge a lot more challenging and will help make those legs even more sturdy and powerful….
The stability required and strength through the core muscles is a great side effect of doing weighted walking lunges, especially with a barbell..
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https://youtu.be/xvC10-eCuXs.
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Tutorial on how to perform the walking lunge. Great for developing your leg strength, specifically hits the glutes, hamstrings, and quads.

Train without pain and see faster results with ATHLEAN-X.
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Knee pain is one of the most common side effects when doing lunges. In fact, leg workouts are compromised most often by discomfort in the knees when doing the very leg exercises that are supposed to be helping in the first place. In this video, I show you how to correct one of the most common sources of knee joint pain in your leg workout, the forward lunge..
The forward lunge is particularly harsh on the knee for a variety of reasons. First, with the foot beginning the exercise in an open chain position, there is less stability provided at the knee joint itself. An open chain leg exercise is one in which the working foot is not in contact with the ground or a similar stabile surface. As you can see in the initial phase of the lunge, your foot is in the air. Combine this with the fact that the knee is in a partially flexed position and you realize that there are increased eccentric loads being placed on both the quads and the tendons of the knee..
When your foot finally makes contact with the ground, the ground reaction forces are directed up through the leg and borne by the already eccentrically stretched knee. For someone that is suffering from patellofemoral knee pain, this can feel like a sharp knife being driven into the knee joint..
The next thing you want to consider is that the direction of the lunge, being forward, is placing a natural vector of the force anteriorly. This acts to drive more load into the anterior structures of the kneecap and puts additional strain on the patellar tendon and patella underneath..
In a reverse lunge however, the knee on the working leg is supported from the very beginning of the exercise. With the foot placed in a closed chain position, you don’t have to worry about the shock factor that occurs when the foot strikes the ground as in the anterior lunge. The force is actually directed more vertical and back which helps to load the hip and the quad better, making this an even better exercise for helping to build bigger quads..
Finally, with the hip slightly more flexed than in an anterior lunge, you help to put the rectus femoris on slack which eases some of the strain being borne across the patellar tendon in the knee. This helps to alleviate some of the knee pain commonly found when doing the regular lunge..
As you can see, you don’t have to stop lunging all together if you get knee pain when doing lunges. You just have to alter the direction in which you’re lunging. It’s these kinds of modifications that make the difference between training and just working out. If you want to start training, and training like an athlete then head to http://athleanx.com and get the physical therapist created ATHLEAN-X Training System..
For more videos on how to fix knee pain with squatting and also what causes patellar tendonitis, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

If you want thick and beefy quads, lunges are an amazing exercise to add to your leg day! But because you’re taking an “actual step” forward with weight, the chances of stepping incorrectly and placing strain on your lower back and knees is very high. But once mastered, the dumbbell or barbell lunge will become one of your favorite leg day exercises!
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4 Dumbest Lunge Mistakes Sabotaging Your QUAD / LEG GROWTH! STOP DOING THESE!
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