There is a common misconception among people who run; they often think that their workouts can be limited to running. This is unfortunate since strength training helps to build lean muscle mass, and it can actually help your running. The perfect leg strengthening exercise for running is the walking lunge.
Walking lunges emphasize the propulsion phase of running, aka forward motion. Isn't that what running is all about, moving your body forward through space? Not only that, but aside from strengthening (and toning) your glutes, walking lunges can help increase your stride length, which ultimately will help increase your speed, and who doesn't want to run faster?
If you run, I highly encourage you to add some walking lunges to your fitness routine. I would start with two sets of 10 lunges per leg. You can add hand weights to increase the work. Or to challenge your sense of balance, try holding a physio ball over your head while taking your lunges for a walk.
If you need to review this wonderful exercise, check out Back to Basics: Walking Forward Lunge.
Fit's Tip: Walking lunges are also a great conditioning exercise for downhill skiing, telemarking, and cross country. Yes, I think the everyone in the world could benefit from walking lunges!
Proenza Schouler
Dimensione Danza
Urban Outfitters
I love this exercise, i love all types of lunge exercises, but this might be my favorite. i have an obsession with having a nice butt, maybe to compensate for my lack of chest
1I also really like the one where you lunge and then jump up and switch legs continuosly. I think that one it is a good cardio workout too.
Lunges are just cruel!
2Lunges are the BEST all around. I do these at work...when no one is looking...lol. Whenever i have to walk to the bathroom or to the lunch table...i do lunges. Just 10 of these can make your butt feel a bit sore the next day. Thats how good they are!!
3My track coach in HS had us do these up and down the football field twice a week. I died the first few weeks, but I did improve my 400 time!
4kxm24 - you crack me up (no pun intended)
5These are great, but be careful if you haven't done them lately. I just started back to doing these a couple of days ago and I am STILL sore and actually can't walk great right now! I say start slow. Definitely build up to adding weights.
6this is really true. as a runner, for a long time i thought that since running is such a good workout and calorie burner, i didn't have to do any other exercise. after i started doing strength training exercises, i found that my running performance improved. doing squats and lunges, for example, made it easier to run hills.
7This is a great exercise...
8I have a love, hate relationship w/ lunges. I hate doing them but I love how my legs and butt are looking since I started to include them in my exercise routine
9I think I am doing something wrong when I do lunges, I never seem to feel it in my butt, just my legs.
10I love walking lunges! They're tough but they work.
11Lunges= good to know!!!!
12funky george -
no doubt your quads and hamstrings are working too. Focus on pressing through your heel as you step/lunge forward as you switch feet. Try going a little bit slower too!
13Thanks for the advice fit.
14I love my lunges & would do them all day long if they didn't make my thighs huge. I know women aren't "supposed" to get bulky, but every time I add squats & lunges into my workout I have to wear larger pants. And since my waist doesn't get proportionately bigger from the lunges, my pants wind up being too lose there. It's a raw deal!
15thanks!
16I did three sets of 10 two days ago and I can't walk, sit or climb stairs. My butt and thighs really hurt - they must really work. I can't wat to do them without the pain!
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