Walking Lunges

Another excellent exercise for the quads, hamstring and glutes is the Walking Lunge. Done correctly, it can help firm and tone the muscles of your lower body.

Movement:
Stand with your feet together, hands on hips (or with weights in hand and hanging at your sides). Contracting your abs, step forward with your right foot, bending at the knee and lowering your left leg to the floor. Your right thigh should almost parallel to the floor. Make sure that both knees are at a 90 degree angle and your right foot is not too far forward (it should be over your ankle in order to keep the 90 degree angle). Bring your left foot in so your feet are together and repeat on the other side (stepping forward now with your left foot). Continue like this for 15 – 20 reps, if you run out of space turn around and carry on.

Remember, you do have the option to start off without weights but be sure to gradually progresses to more challenging weights as you grow. Also, it is important to keep the angles of the knees at 90 degrees. Stepping to far will cause you to stretch you hip flexor muscles to much. You need to concentrate on good form throughout this exercise. The pictures below show the right and wrong way to do walking lunges.

The correct way to do a walking lunge; note the angles of both legs (pic from CFS)

An incorrect walking lunge. In this photo, the individual has stepped out too far.