Strength training exercises like lunges should be done at least one to two times a week. If you go fast, they can also be used for aerobic activity. Here are just a few: Strengthens Legs. Add them to your workout routine a few times a week to strengthen your legs, hips, glutes, abs, and more. Method 1 of 3: Completing a Side Lunge 1. The MET value of lunges is 3.8, making it a moderate-intensity workout. Walking lunges are simple, but effective for targeting the quads and glutes. Walking lunges are a great way to strengthen your glutes, hamstrings, quads, and thighs. In regards to lunges, you can: increase the amount of reps per set, increase the amount of sets you do, increase the resistance (by adding weights) or increase the amount of time holding the flexed lunge position. In addition, take it easier on cardio exercises as well. You should not aim to be working your lower body. Again, this should be an explosive move. How to perform walking lunges. Include a variety of exercises and workout for at least 20 minutes in total. I love watching my step count soar during long walking workouts, but sometimes I still crave a little extra something. Walking lunges are essentially a series of lunges where you walk into each lunge. Benefits. The split squats are effortless and safer for the knee ligaments and tendons. By using our site, you agree to our, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e8\/Make-Lunges-More-Intense-Step-1.jpg\/v4-460px-Make-Lunges-More-Intense-Step-1.jpg","bigUrl":"\/images\/thumb\/e\/e8\/Make-Lunges-More-Intense-Step-1.jpg\/aid7675718-v4-728px-Make-Lunges-More-Intense-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

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\n<\/p><\/div>"}, Centers for Disease Control and Prevention, Main public health institute for the US, run by the Dept. If you want to increase strength and tone your legs, one of the best exercises you can do is lunges. Making lunges more difficult and intense, and combining slow and explosive movements can help continually challenge your legs and body resulting in maximum gains. This article has been viewed 3,624 times. The walking lunges work on different muscles such as hamstrings, glutes, hips, quadriceps and calves at the same time. This article has been viewed 3,624 times. Try taking a load of laundry up the stairs or carry other weighted objects to increase the difficulty of taking the stairs. It's better to go slow and steady than increase the intensity abruptly and cause an injury. The lunge is a unilateral exercise which concentrates the intensity of the exercise on one side of the body at a time so you can address any strength disparity and really get the most intense muscle activation from each glute muscle. One method is by doing walking lunges with your body weight or grasping a pair of dumbbells. Dumbbells or barbells can be added to increase difficulty. For those of you who think regular walking lunges are too easy, try jumping lunges. For the best results, do several different types of lunges, including side lunges, forward lunges, reverse lunges, and other lunge variations. Therefore, a person weighing 175 pounds, doing lunges for 30 minutes can calculate the number of calories burned using this simple formula: (175/2.2) × 3.8 × 3.5 ÷ 200 = 5.3 calories per minute. Thanks to all authors for creating a page that has been read 3,624 times. Then, repeat your lunges with the other leg. It's best to do this over the course of a week. All lunge variations are good as long as you are using weights for resistance and the intensity of the workout is fairly high. Your other leg should be straight when you do your front kick. Stand upright with your feet hip-width apart. References. Take each stride forward instead of crossing your feet over as if walking a tightrope. In fact, according to a study published in the “Journal of Strength and Conditioning Research” in 2009, lunges (the forward and the jumping variations) have been shown to … Including some of the tips above can help increase the intensity of this exercise. Treadmill Walking Lunges with Elaine Alden. Alternatively you could perform jumping lunges for more explosive strength. It also helps to stabilize the abdominals and obliques. When doing side lunges as part of a strength training workout, do 2-3 sets of 10 repetitions for each leg. When you drop your back knee down, twist the medicine ball over to the opposite side of your body. Walking lunges are an excellent functional exercise for strengthening the lower body. You can go as fast or as slow as you need. Balance is still important. Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings. [1] If you still feel fresh after you have finished a WOD, you have probably A) done it too slowly = low intensity, so try to go faster next time or B) you are doing CrossFit for a few years, in this case just pick as many WODs as you need to have a good workout! Do your cardio with a twist and work your lower body even harder by doing some walking lunges on the treadmill. These workouts have been designed with the principles of high intensity interval training (HIIT) and functional fitness in mind. In regards to lunges, the extra weight requires your legs to work harder to move against that weight. The walking lunge is a dynamic unilateral lower body exercise that has a broad application across most strength, power, fitness, and lifestyle training. Mid air, switch the orientation of your legs — so your back leg is forward and vice versa — and land back into a lunge position. Do this for three sets, finishing with a 5-minute cooldown walk. Our bodies have muscle with different types of actions, some that perform slow powerful moves, and others that do quick explosive moves. Warning: Lunges might also make going downstairs the next day kind of painful, so be smart about load, volume, and intensity. A set of 5 pound dumbbells or a barbell with 5 pound plates on each side. Multi-directional lunges or clock lunges, require you to do lunges at a 45 degree angle all the way around your body. Advance slowly to more intense versions of lunges. These include walking lunges, curtsy lunges, lateral lunges, lunges with a torso twist, and more. How to Use Walking Lunges Before trying Walking Lunges, you need to master the Split Squat and Forward Lunge.