Скачать или смотреть Movement Demo - Walking Lunges

Rogue athlete Arielle Loewen demonstrates proper form for walking lunges in this quick and simple movement demo from Rogue HQ.

The walking lunge is a lower-body exercise where the athlete steps forward and lowers their body until the back knee touches the floor and then steps forward returning to standing tall, and then lunges with the alternate leg. The athlete therefore travels forward during the walking lunge and does not remain in place like a stationary lunge. Moving forward while lunging adds elements of balance and co-ordination to the movement.

Benefits
Helps to build unilateral strength. Using the legs independently can help build balance between left and right sides, reducing strength imbalances.
Leg & Glute Development, this movement focuses on strengthening the quads, hamstrings and glutes.
Builds core stability. The athlete is required to engage the core to remain upright and balanced, therefore this movement can build core strength.
Can help increase hip mobility. The lunge opens up the hips and stretches hip flexors dynamically with each stride.
The lunge simultaneously trains coordination, balance, and control — carries over to running, jumping, and sport.
This movement can be modified for people of all abilities.

Set Up
Athlete starts standing tall, feet hip-width apart, core braced, hands by sides or holding load.

Execution
Athlete steps forward to a distance where the knee stays over mid foot during the lunge.
Bend at the knees, lowering the centre of mass until the back knee touches the floor in a controlled manner - the front shin should remain close to vertical.
Athlete then drives up through the heel of the front foot, travelling forwards, until they return to standing tall, feet back together, hips and knees fully extended, and ready for the next step.
Alternate the foot stepping forward and continue as above. Ensure each step is smooth and controlled. Have the goal of driving through the front heel to stand tall, and try to keep the knee of the front leg inline with the angle of the foot.
Whether you are lunging with, or without load, maintain an upright torso position.

Regressions
Static, or in place lungs, step into lunge, return to start with out travelling forwards or backwards each step
Reverse Lunge - step backward instead of forward (easier on knees).
Assisted Lunges, use wall, rig uprights, boxes, or dowel for balance.

Progressions
Add weight in the form of dumbbells, kettlebells, sandbag, barbell etc
Overhead Walking Lunge is considered one of the toughest variations of lunges, with barbell, DB, or plate — great for shoulder stability and midline demand.
Deficit Walking Lunge, step onto low plate/box to increase ROM.
Jumping / plyometric lunge, explosive version (requires good control)

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