Before Getting Started go GRAB your Free Copy of
Walking Lunges, if done correctly is a great glute exercise. When you lunge, the hip extension that occurs causes your glute muscles to fire.
Using a long stride and going through the full range of motion makes the lunge hip dominant, placing focus on the glutes and adductors. However, I often see people taking short choppy steps, which transfers the load to the quads and places pressure on the knees.
The Quad to Glute Difference
Quad Dominant – Short Step
Hip Dominant – Long Stride
-take a long stride
-push through the heel
-sink down into the hip
-shin should be fairly vertical
Three Other Variations to try
Wide Stance Walking Lunge
-Slightly step out to each side
-Keep torso up
-Puts a greater emphasis on the inner thighs and glutes
Paused Walking Lunge
-take a large stride forward
-pause in the bottom position for 1-3 second before switching leg
-pausing at the bottom increases difficulty and keeps good form in check
1 1/4 Walking Lunge
-Similar to the paused walking lunge
-Do one rep followed by a partial rep in the bottom
Happy Lifting Ladies
If this article was helpful in any way, please share and pin. Also if you are not a part of the Lady Lifting Community then you are missing out on some serious fun, support, and lady lifting girl power…so hurry up and come hang out with me and all the other lady lifters here.