7 Benefits Of Walking Lunges

If you want a toned and strong lower body, do walking lunges. As a modified version of regular lunges, walking lunges have many benefits.

According to the survey reports by National Center for Health Statistics, 46.9% of adults met the recommended aerobic physical activity as per the Physical Activity Guidelines. 24.2% of adults met both aerobic and muscle-strengthening activity.

This exercise helps tone thigh muscles, boosts strength and flexibility, improves hip and core stability, enhances balance, and leads to improved athletic performance.

Read on to know the benefits of walking lunges, how to do them, and the muscles this exercise targets.

Workout Blueprint: Walking Lunges

• Frequency: Daily
• Benefits: Improve balance, posture, lower body endurance, and core stability.
• Equipment Needed: Dumbbells
• Space Required: Large area
• Assistance Required: No
• Who Should Avoid:  Anyone with a history of back pain, knee pain, spine problems, or mobility issues.

Types Of Lunges

• Stationary Lunges

The stationary lunge includes a downward movement that involves a strong eccentric contraction of the hams, quads, and glutes.

It is one of the most effective quad-strengthening exercises that ensures the entire weight of the body falls on the forward leg. The leg that trails (the backward leg) provides balance and support to the body.

During the upward movement, both the legs take the pressure to push the body back to the standing position.

• Walking Lunges

In the walking lunge, the downward movement remains the same, with the same pressure being put on all the leg and thigh muscles. However, the upward movement is different.

All the focus is on the forward leg. All the muscles of the forward leg are contracted maximally in the attempt to stand straight again. One needs stability while performing this exercise.

• Walking Lunges With Weight

In this, all the movements are the same as that in walking lunges. You need to hold a dumbbell in each hand while doing this exercise.

• Reverse Lunges

Reverse lunges are a type of lunge where you step backward instead of forward. This exercise helps strengthen the legs and glutes while improving balance and coordination. It is gentle on the knees and can be great for building lower body strength.

Quick Tip

You can amp up your walking lunge exercise by adding a biceps curl in the lunge position. You can also place the dumbbells in front of the shoulders or behind them to work up a sweat.

What Muscles Do Walking Lunges Work?

Muscles worked in lunges involve the core, butt, and legs. Walking lunges work on the following muscles and muscles groups:

• Gluteal muscles
• Hamstring
• Quadriceps
• Calves
• Core muscles
• Back muscles

In the following section, we have given you a step-by-step guide to perform walking lunges. Take a look.

How To Do Walking Lunges

1. Stand by keeping your feet hip-width apart.
2. Place your hands on your hips or by your sides.
3. Put your right leg forward.
4. Bend both knees to lower your body toward the ground. Your right knee should be directly above your right ankle while your left knee should hover just above the floor.
5. Get back up by pushing your right heel, and step your left foot forward to continue the walking lunge.
6. Repeat the lunge movement with your left leg now. Keep your back straight, chest up, and gaze forward.
7. Perform 2 to 3 sets of 10 to 12 walking lunges on each leg.
8. Inhale as you step forward and begin the lunge, and exhale as you return to the starting position.

Remember to keep your movements smooth and avoid leaning forward or backward to prevent injuries. Maintaining proper form during lunges is crucial to prevent injuries and get the best results from your workout. Read on to learn more about these benefits.

Benefits Of Walking Lunges

Walking lunges benefits include:

1. Improve Balance

A workout based on lunges works both sides of the body, making it a unilateral exercise, which is best for improved coordination and balance (1). Lunges enhance proprioception, the body’s ability to sense its position in space. As you perform lunges, you engage stabilizing muscles in your legs and core, improving your awareness of body movement and position. This heightened awareness helps you maintain balance and control during various activities, reducing the risk of falls and injuries. Exercises like squats and dead-lifts cannot provide similar results.

2. Boost Functionality

Walking

lunges train the body in such a way that its functionality improves many folds. They also help one acquire a better body posture (2).

3. Aid Symmetrical Toning

Since walking lunges concentrate on the ignored parts of the body, they can help you achieve a symmetrically toned body. Walking lunges workouts take care of body parts that other exercises tend to overlook.

A study on soccer players showed that practicing forward lunges helped to strengthen hamstring muscles and improved the running speed (3).

4. Boost Hip Flexibility

Walking lunges boost the flexibility of the hip flexor muscles, which tend to become tight due to the sedentary lifestyle we lead (4).

Apart from stretching exercises, lunges are a remarkable way to impart flexibility to the hip and thigh muscles (1).

5. Tone The Gluteal Muscles

The gluteal muscles are mostly left unutilized during regular workouts. Walking lunges can help focus on glute activation and also mobilize them with regular practice (2).

6. Improve Core Stability

Standing unilateral exercises (all forms of lunges) help to strengthen the core and improve stamina (5). They help to strengthen the core muscles with their up and down motion.

7. Provide Rest For The Spine

While most forms of exercise would leave your back strained, walking lunges tend to provide rest and recovery to your spine. If you are into heavy workouts and weight training, walking lunges can be the perfect way to rest your spine (6).

Note: Walking lunge is one of the best exercises for sportspersons. It improves leg endurance, overall lower limb strength, and the firing pattern of the glutes and the hams.

Precautions

• As walking lunges require more balance and coordination, there are chances of you falling. To reduce risk of injury, concentrate on your breathing and practice walking lunges under proper supervision.
• Keep your spine and upper body erect while performing walking lunges. Do not lean forward.
• Engage your core and balance your torso and hip while doing this total body workout.

Quick Tip

Warm up before you start practicing your lunges. Squats, knee-high walks, or jump rope are great ways to keep the body ready for a workout.

Infographic: 5 Reasons To Embrace Walking Lunges

Walking lunges can be strenuous, which is why many people avoid doing them. Although this exercise may look relatively simple, it can be deceptively difficult. It is a powerhouse of functional fitness that strengthens the muscles and improves your overall performance. Check out the infographic below to know why you should include this exercise in your workout routine.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Does walking lunges improve my fitness?

Yes, you may do walking lunges to improve your fitness. Calum Alexander Fraser, a physiotherapist, says, “Walking lunges are a great exercise to help improve your fitness as they are a complex multi-joint movement that can be used to improve both your strength and your endurance.”

How can I make walking lunges more challenging?

You can make them as challenging as you would like. Fraser suggests, “Try holding onto a kettlebell while lunging to make your legs work harder or hold a water bag above your head for an all-over core stability workout.”

Are walking lunges good for weight loss?

Yes, walking lunges can help you lose weight. According to Fraser, lunges can be turned into a heavy-strength workout by carrying heavier weights. He says, “It can be a more challenging workout by using unstable weights and a cardio workout by doing them for an extended period of time.” He also adds, “For maximum weight loss benefits a combination of heavy-weighted lunges and high-intensity lunges with less recovery is recommended.”

Can you do walking lunges every day?

Yes, you can do walking lunges every day under proper supervision. However, perform different combinations of exercises for improved body composition and better results.

How many sets of walking lunges should I do?

You can do 10-20 repetitions with 2-3 cycles. If you are a beginner, start slowly and increase the pace gradually.

Do walking lunges make your thighs bigger?

Walking lunges help tone up thigh muscles. If you want bigger thighs, combine lunges with other forms of exercise and lift weights. It is one of the best exercises for toned thighs.

How long does it take to see results from lunges?

Lunges, when performed the right way and consistently, can show you visible results in 2 to 6 weeks.

Why do walking lunges hurt so much?

In comparison to lunges, walking lunges are more physically demanding and challenging. Their advanced difficulty also makes an individual susceptible to poor posture while performing the exercise, which further causes pain.

Should my knee touch the ground during walking lunges?

No, your knee should not touch the ground while performing walking lunges. Maintain good form and balance and keep your knee aligned with your ankles while you perform this exercise (1).

Illustration: Walking Lunges: Muscles Involved, Benefits, And Types

Image: Stable Diffusion/StyleCraze Design Team

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Reviewer Expert Author Editor Fact Checker

Dr. Sudhansu SinghBPT

     

Dr. Sudhansu Singh is a Physiotherapist, Sports and Musculoskeletal Physiotherapist, and Neuro Physiotherapist with 8 years of experience. He is a member of the Federation of Indian Manual Therapists (FIMT) and an active member of the Delhi Council of Physiotherapy and FIMT Australia Association.

Read full bio of Dr. Sudhansu Singh

• 
  Calum Alexander FraserBachelor of Physiotherapy Calum Fraser is a professional physiotherapist with 19 years of experience. An alumnus of the University of Otago, he now runs the Wilston Physiotherapy & Massage and two other physiotherapy clinics in Brisbane, Australia. His consultations extend to national and international sporting teams and MNCs, where he advises on injury management and prevention strategies. Calum addresses a wide range of concerns, from common pains to the rehabilitation of athletes and older individuals’ mobility needs.
  
  Calum Fraser is a professional physiotherapist with 19 years of experience. An alumnus of the University of Otago, he now runs the Wilston Physiotherapy & Massage and two other physiotherapy clinics in Brisbane, Australia. His consultations extend to national and international sporting teams and MNCs, where he advises on injury management and prevention strategies. Calum addresses a wide range of concerns, from common pains to the rehabilitation of athletes and older individuals’ mobility needs.

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Priyanka is a nutritionist and a Certified Diabetes Educator. She has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate about science and how it can be applied to one’s daily lifestyle.

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