woman doing walking lunges on the pier to work on core, glute, and leg strength

Walking lunges are a more challenging variant of the static lunge. They require more balance and coordination, so they engage more of the core and are great for functional training. You can add them to your warm-up, add some weights for a strengthening routine, or (if your doctor allows) include them in a knee rehabilitation exercise routine.

 

How to do walking lunges 

  1. Stand up straight with your feet shoulder-width apart. You can put your hands on your hips, cross them over your chest, or leave them hanging by your sides - whichever position you find more comfortable. Your spine should stay neutral and you shouldn’t be leaning back or forward.
  2. Step forward with your left leg, pressing your weight into the heel. Make sure you step out enough so that your knees are at 90 degrees, your pelvis stays neutral, and your front knee does not go over your toes.
  3. Bend the left knee about 90 degrees so your thigh is parallel to the floor. Pause for a couple of seconds.
  4. While keeping your right foot planted firmly on the floor, step forward with your right leg, repeating the same movement.
  5. Alternate your legs like this as you “walk” forward.
  6. Do 2-3 sets of 8-12 reps.

 

Tips for a safe walking lunge 

Walking lunges require more balance and coordination than your average static lunge. If you’re a beginner, it’s best to start with static lunges until you have the basic form down. 

When you start walking lunges, do so at a lower number of sets and reps and DO NOT add weights until your walking lunges feel stable. 

 

Support your walking lunges

 

Man doing lunges on the beach. He is wearing Bauerfeind;s GenuTrain Knee Brace

 

GenuTrain Knee Brace 

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If you are recovering from a knee injury or just want a little help improving your stability, the GenuTrain knee brace can help!

  • The patella pad relieves pain 
  • Compression reduces the rate of muscle fatigue 
  • It improves your awareness of how you activate your leg muscles
  • And it helps protect the knee


Other lunge variants to try 

  • Lunge and twist to contract the glutes for a more intense glute workout
  • Step up lunge for a deeper lunge
  • Slide lunges to test stability and for greater focus on the working leg
  • Clock lunges to test balance and coordination, and work more areas of the legs and glutes

 

More information

If you require assistance selecting the right product for your needs or wearing the brace, call us on 098015660 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind Products. Check to see if yours is included. Bauerfeind Private Health Insurance Inquiry.  

 

Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

Every product is produced entirely in our facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians.

 

This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed healthcare provider. The information contained here should not be considered a plan of care or physical therapy.

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