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Walking lunges. An exercise that is literally a pain in the ass – mainly because the primary muscles worked are your glutes, with the additional help from your quadriceps and hamstrings. They’re also a pain in the ass because it’s a tough exercise to perform, requiring a lot of energy, balance, and concentration. But hopefully after this tutorial, you’ll feel more confident and ready to tackle the dumbbell walking lunges.

How to Perform:
Grab a pair of dumbbells and start in a standing position with feet hip width apart.
Begin by taking a longer step forward.
Once your forward placed foot is flat on the ground, bend in both knees and squat down
With your forward placed knee at a 90 degree angle and backward placed knee slightly elevated above the ground, you’ll push forward and upward through the mid foot of the forward placed leg by extending your knee and hip joint.
Creating forward momentum in a stepping motion, you’ll now be repeating the movement on your other leg.

What not to do:

DO NOT allow your heels to rise off of the ground. This will make you feel unstable, and also put unnecessary strain in your knee joints.

DO NOT lean too far forward as this will decrease the activation in your core, increase strain in your lower back, and make you feel unstable.

DO NOT take too long or too short of a step. Taking too long of a step will make it harder to get in and out of the lunging position. Taking too short of a step will increase the likelihood of your heels rising off the ground.

The dumbbell walking lunges can feel like a big investment, but there is an equally big payoff. Helping to build your legs, balance, stability, cardiovascular strength, and of course grit.

#exercise #workout #tutorials

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