Forward Lunge Walks

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Forward Lunge Walks

Target Body Part:
Butt/Hips, Legs - Thighs, Full Body/Integrated

Equipment Needed:
No Equipment

Step 1

Starting Position: Stand with your feet together about hip width apart. Depress and retract your scapulae (pull your shoulders down and back) without arching your low back, and "brace" (engage your abdominal/core muscles) to stiffen your spine.


Step 2

In preparation to step forward, slowly lift the right foot off the floor, stabilizing your body on the  left (stance / supporting) leg. Avoid any sideways tilting or swaying in your upper body and try not to move the left (stance / supporting) foot. Hold this position momentarily before stepping forward. The right (raised / swing) leg should initiate contact with a heel strike first, slowly transferring your body weight into the right (leading / forward) foot placed firmly on the floor. As you load your bodyweight into this leg, avoid any sideways tilting or swaying in your upper body and try not to move the left (stance / supporting) foot.

Step 3

As you lunge forward, focus more on dropping your hips towards the floor rather than driving your hips forward. This will help control the amount of forward movement of your shinbone (forward tibial translation) over your foot. Continue lowering your body to a comfortable position or until your right (front) thigh becomes parallel with the floor and your tibia (shinbone) is in a slight forward lean. While at the bottom of the lunge position allow a slight bend forward at your hips while maintaining a flat back and braced abdominals.

Step 4

At the bottom position, push your right (front) foot into the floor while pulling your right knee backwards to extend (straighten) the right knee and hip, while maintaining a strong, stiff core (with the abdominals braced), swing your left leg forward so that it becomes the front leg of the next lunge.  The left (forward) foot should contact the ground with the heel first, then hold the pelvis level while allowing your bodyweight to begin lowering into the left (forward) leg.

Step 5

With the left foot forward, repeat step 3 to allow the left hip and knee to flex while the right knee lowers towards the floor; continue lowering yourself while leaning forward slightly at the hips and maintaining a flat back with braced abdominals.

Step 6

Repeat for a specific number of repetitions on each leg, or a specific distance.


Do not take too long of a long step, instead as you step forward and lower yourself towards the floor, think about aiming your back knee towards the back of the front heel--this will place the emphasis on the hips instead of the knees.  As you become more experienced with this exercise, you can add resistance by holding one dumbbell in each hand, a medicine ball in front of your chest, or a barbell on top of your shoulders.

Forward Lunge.  Forward Lunge with Arm Drivers.  TRX Suspended Lunge.