Working out the lower body is an essential part of a balanced fitness routine. The lower body comprises some of the largest muscle groups in the body and exercising them can increase your metabolism and calorie burn. Strengthening the lower body can have a positive effect on everyday activities like walking, climbing stairs, and lifting objects. A great exercise to incorporate is the walking lunge. This guide teaches you all the muscles involved in walking lunges, proper form, the benefits and mistakes associated with this exercise, shows you a video on how to do walking lunges, and gives you ideas to complete your lower body workout.
What Muscles Do Walking Lunges Work?
Walking lunges primarily target the muscles of the lower body, including:
- Quadriceps: These muscles are located on the front of your thigh. they are involved in knee extension (straightening the knee joint), knee stabilization (reducing the risk of injury), and power generation – crucial in movements such as standing up from a seated position, walking, running, jumping, and kicking. These muscles are heavily engaged as you push yourself up from the lunge position.
- Gluteus maximus: The largest muscle in your buttocks. It is responsible for hip extension (extending the hip joint), hip external rotation (turning the thigh outward), hip abduction (moving the thigh away from the body), postural support (helping to maintain proper posture and stability), and force production. This muscle is involved in lifting heavy objects, squatting, or pushing off during activities.
- Hamstrings: Located on the back of your thighs. These muscles help in knee flexion (lifting your foot towards your buttocks), hip extension, stabilization of the pelvis), deceleration, and forward bending (bending forward at the waist). They are also involved in walking, running, and climbing stairs.
- Calves (Gastrocnemius and Soleus): These muscles are located in the posterior area of the lower leg. They are crucial for ankle stability, athletic performance during propulsion, walking, lifting the heel off the ground during walking and running motions, posture (keeping the body upright and aligned), and venous return (pumping to facilitate the return of blood to the heart).
- Adductors: This group of muscles is located on the inner thigh. They are involved in adduction (bringing the thigh towards the body), hip stabilization, as well as flexion (bringing the thigh forward), and extension (moving the thigh backward) of the hip joint. They help stabilize the legs during the lunge.
Secondary muscles involved:
Core Muscles: Core muscles refer to the group of muscles located in the trunk and pelvis area of the body. Some key muscles in the core include the rectus abdominis (six-pack),” transverse abdominis, internal and external obliques, erector spinae, multifidus, pelvic floor muscles, quadratus lumborum, and diaphragm. While not the primary focus, walking lunges engage the core muscles to maintain balance and stability throughout the movement.
Walking Lunges’ Benefits
Walking lunges are a highly effective exercise that targets multiple muscle groups and offers numerous benefits:
- Leg Strength: Walking lunges primarily target the quadriceps, hamstrings, and glutes, helping to develop strength and endurance in these muscles.
- Core Stability: Performing walking lunges requires engaging the core muscles to maintain balance and stability throughout the movement, thereby strengthening the core.
- Balance and Coordination: Walking lunges challenge your balance and coordination, especially as you move forward with each step, which can improve proprioception and overall body control.
- Functional Movement: Walking lunges mimic everyday movements like walking and climbing stairs, making them highly functional for daily activities.
- Joint Flexibility: Lunges help to improve hip flexor flexibility and mobility, which can be beneficial for those who spend a lot of time sitting or have tight hip muscles.
- Calorie Burn: Lunges are a compound exercise that engages multiple large muscle groups simultaneously, leading to increased calorie expenditure and aiding in weight loss or weight management goals.
- Cardiovascular Health: Incorporating walking lunges into a workout routine can elevate heart rate and contribute to cardiovascular fitness when performed at a moderate to high intensity.
- Variety and Versatility: Walking lunges can be easily modified by adding weight (dumbbells, a barbell, or kettlebells). They can also be performed virtually anywhere without the need for specialized equipment, making them accessible for people of all fitness levels.
- Postural Benefits: Lunges encourage proper alignment and posture by promoting an upright torso and keeping the shoulders back, which can help alleviate postural imbalances caused by prolonged sitting or poor posture habits.
How to Do Walking Lunges?
This is how to perform them correctly:
- Stand tall with your feet together, shoulders relaxed, and core engaged. Keep your chest lifted and your gaze forward.
- Take a step forward, ensuring that your heel hits the ground. Lower your body by bending both knees until they form a 90-degree angle. Your front knee should be directly above your ankle, and your back knee should be hovering just above the ground. Your torso should remain upright, and your back should be straight.
- As you lunge down, focus on keeping your weight centered over your front heel. Avoid leaning too far forward or too far backward.
- Push through your front heel to straighten your front leg and get back up. Bring your back foot to meet your front foot.
- Once you’re back in the starting position, immediately step forward with your other foot and repeat the lunge motion.
- Continue alternating legs, until you’ve completed the desired number of reps or distance.
Mistakes associated with Walking Lunges
Walking lunges are a great exercise for strengthening the lower body, but like any exercise, there are potential mistakes that can lead to inefficiency or injury if not performed correctly. Here are some common mistakes associated with walking lunges:
- Leaning too far forward or arching the back excessively: This can strain your lower back and reduce the effectiveness of the exercise. You should keep your chest lifted and shoulders back, and maintain a neutral spine throughout the movement.
- Collapsing knee: Allowing the front knee to collapse inward during the lunge can increase the risk of knee injury and decrease the effectiveness of the exercise. Make sure to keep the knee aligned with the toes and track over the middle of the foot throughout the movement.
- Rounded shoulders: Letting the shoulders round forward can compromise stability and reduce the engagement of the core muscles. Keep your shoulders pulled back and down, engaging the upper back muscles to maintain good posture.
- Rushing through the movement: Moving fast without proper control can lead to loss of balance and increase the risk of injury. Focus on moving slowly and deliberately, maintaining control over each step, and keeping your core engaged to stabilize your body.
- Neglecting the core: Forgetting to engage the core muscles during walking lunges can lead to instability and poor form. Make sure to brace your core throughout the movement to support your spine and maintain proper alignment.
- Overstriding: Taking too large of a step can strain the muscles and joints, particularly the hip flexors. Keep your steps moderate in length to ensure proper alignment of the knee and reduce the risk of injury or discomfort. Step forward with a stride that allows your front knee to bend at a 90-degree angle, keeping it in line with your ankle.
- Short range of motion: Failing to lower the back knee close enough to the ground reduces the effectiveness of the exercise. Aim to use a full range of motion and lower your back knee until it almost touches the ground while maintaining proper form.
- Lack of balance: Failing to find and maintain balance throughout the movement can lead to wobbling or falling over. Focus on keeping your weight centered and distributing it evenly between your front and back legs.
- Ignoring pain: Discomfort during walking lunges is common, especially when starting out, but sharp or intense pain is not normal and could indicate an injury. If you experience pain, stop the exercise and assess your form, or consult with a fitness professional to ensure you’re performing the exercise correctly and safely.
Walking Lunges Video
Lower Body Workout
You can complement your lower body workout with the following exercise:
By being mindful of the common mistakes associated with walking lunges, you can focus on proper form and technique. Then, you can minimize the risk of injury and maximize the benefits of walking lunges which contribute to improved strength, mobility, and functional fitness, making them a valuable addition to any workout program.
To a Fitter Healthier You,
The Fitness Wellness Mentor
