Walking Lunges
ID: 405
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- Exercise Type:
- Lower Step
- Contraindications:
- None
- Equipment:
- Floor Based
- Applicability:
- Focus
- Superset?:
- No
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Avoid compensation patterns; if form breaks, address the limiting factor.
- 2. Quality of movement always takes priority over speed or load.
- 3. End range is where the real work happens — do not shy away from it.
- 4. Keep the pelvis level — avoid hip hiking on the supporting side.
Regression:
Perform a slow step-up onto a low box before progressing to lunges with a full stride.
Progression:
Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.
Common Problems:
Pushing off the back toe to assist the return — ensure all drive comes from the front heel.