Like side lunges, walking lunges are also one of those effective leg exercises that get shadowed over by the many variations of squats and machine workouts at the gym.
Walking lunges, a variation of the forward lunge, are a pretty solid choice when it comes to increasing leg strength and size, especially when you want to target your quads, glutes, and hamstrings. Besides that, this variation also offers many other benefits, like improvement in functionality and stability.
Anyone can do them, regardless of your fitness level. Beginners can do bodyweight walking lunges, and if you're on a more advanced level, you can use weights to add resistance; you may use a barbell on your back, hold dumbbells in both hands or put a heavy chain around your neck!
The only thing you would need to perform this exercise properly is proper space, as you would need to walk straight in lunges. So, if the space is small, it may hinder your movement, or you may not get as many steps as you need. In that case, doing forward lunges might be a better option.
In this blog, we will tell you how to perform walking lunges and the benefits of this exercise, and a special section where we discuss whether walking lunges are better than squats!
Table of Contents
- What Are Walking Lunges Best For? Muscles Targeted & How To Do It
- 6 Benefits of Walking Lunges, From Balance to Functionality!
- Are Walking Lunges Better Than Squats?
- Expert’s Advice
- The Final Say
- FAQs
- References
What Are Walking Lunges Best For? Muscles Targeted & How To Do It
Walking lunges are a functional training exercise that strengthens the lower body, improves the range of motion, and supports daily activities. While the lower body muscles are the primary movers, your core also engages for balance and stabilisation. According to the National Strength and Conditioning Association (NSCA), increased core stability makes climbing stairs easier.
Unlike static lunges, walking lunges involve stepping forward with each leg, continuing for a set number of repetitions. You can use body weight or add resistance with a barbell or kettlebell. Beginners should start with body weight and progress to resistance as they perfect the form.
This exercise strengthens thighs, boosts flexibility, improves hip and core stability, enhances balance, and supports athletic performance. To increase difficulty, add weights or incorporate trunk twists.
Muscles targeted in walking lunges:
- Quadriceps (front of the thighs)
- Hamstrings (back of the thighs)
- Glutes (buttocks)
- Calves
- Hip flexors
- Core (for balance and stabilisation)
How to do walking lunges:
- Stand tall with feet hip-width apart.
- Take a step forward with your right leg.
- Lower your hips to create 90-degree angles in both knees.
- Push off your right foot to rise up and bring your legs together.
- Take a step forward with your left leg.
- Lower your hips again into a lunge.
- Repeat alternating legs with each step.
Also Read: Try These 5 Exercises For Quadriceps Strengthening With Recommendations!
6 Benefits of Walking Lunges, From Balance to Functionality!
Here are the benefits of walking lunges:
1. Improves Balance
Move like a pro, balance like a boss
Walking lunges can be a game-changer for your balance and coordination! Working both sides of your body improves your body’s awareness or proprioception, helping you move with more control. As you engage your legs and core, you’ll feel more stable and confident, reducing the risk of falls. It's something squats and deadlifts can’t quite deliver!
2. Lower Body Strengthening
Turning your legs into muscle machines!
Walking lunges work the muscles in the lower body, like the calves, quads and hamstrings. Therefore, you can build strength and endurance in these muscle groups by consistently practising this exercise in your routine.
3. Promotes Symmetrical Toning
Equal love for both legs!
Since walking lunges target each leg individually, they promote symmetrical toning, ensuring balanced muscle development. This unilateral movement prevents dominance of one side, leading to more even strength and symmetrical toning. By working both legs equally, lunges help correct imbalances in muscle size and strength.
Also Read: 35 Best & Effective Thigh Exercises At Home To Tone Your Legs
4. Improves Functionality
Boost your everyday moves with lunges!
Walking lunges mimic the natural motion of walking, helping to improve your body's functional movement patterns. This makes our regular activities like climbing stairs, walking and running easier and reduces the risk of injury in activities that are less regular, such as carrying groceries up the stairs.
According to a 2019 study, lunges play a significant role in a variety of strength-building and injury-prevention regimens, including those designed to prevent ACL injury.
5. Improve Core Stability
Balance starts with a strong core.
Walking lunges strengthen your lower body and engage your core muscles, as this exercise requires balance and stability throughout the movement. Having a strong core is essential for overall stability and balance, as it supports your spine and pelvis movements. Besides that, a strong core also improves posture, reduces the risk of injury, and enhances athletic performance.
6. Increases Flexibility & Range Of Motion
Flexibility in motion
Maintaining proper form during walking lunges requires flexibility in the hip flexors, quadriceps, and hamstrings. Regularly doing this exercise can help improve flexibility and increase your lower body's range of motion, reducing the likelihood of tight muscles and joint stiffness.
Also Read: Level Up Your Flexibility And Prevent Injuries With These 10 Powerful Stretching Exercises For Legs
Are Walking Lunges Better Than Squats?
It’s quite flawed to believe that one exercise can be better than another, especially when the muscles are targeted, and the movements are completely different.
When we talk about walking lunges and traditional squats and determining which is better, we must remember that these are two very different movements with their own benefits and purposes. Different kinds of leg exercises, walking lunges, and squats can be incorporated into a single workout as well! If you don’t want that, then you can do walking lunges in one session and squats in the other.
However, deciding which one to do or which one to do more than the other will ultimately depend on your personal goals. To understand that, let’s take a look at both of these exercises and what they have to offer:
Squats | Walking Lunges | |
| Movement Type | Bilateral, both legs work simultaneously in a squat position. | Unilateral, step-based movement targeting one leg at a time.
|
| Muscle Focus | Primarily target quads, glutes, and hamstrings, with a more stable base of support. | Emphasise quads, hamstrings, glutes, and hip flexors, with more focus on balance and coordination. |
| Core Engagement | Engage the core but with less emphasis on balance compared to lunges. | Engage the core for stability with each step, challenging balance. |
| Range of Motion | Primarily focus on knee and hip flexion, with a more fixed range of motion. | Allow for a deeper stretch through the hip flexors and an increased range of motion as each leg moves through the lunge. |
| Balance & Coordination | Provide more stability, making balance less of a challenge | It requires greater balance and coordination as each leg moves independently. |
Look at the exercises individually, and you’ll be able to decide which one is better for you. However, it’s recommended to add both to your workouts as they offer various benefits.
Also Read: Top 12 Effective Dumbbell Squat Exercises For Beginners
Expert’s Advice
Walking lunges are a great lower body exercise that one must consider adding to their exercise routine. I recommend that if you are new to this exercise, practice static lunges first. Once your body gets used to the movement, you'll be able to do walking lunges with more ease.
Health Expert
Lavina Chauhan
The Final Say
Walking lunges are an excellent exercise for strengthening the lower body. They target the entire leg, from quads, hamstrings, and core to glutes and offer many benefits, from improving functionality to core strengthening. Add walking lunges to your workout routine to strengthen your legs, hips, glutes and abs.
FAQs
1. Are walking lunges good for weight loss?
Yes, walking lunges are great for weight loss as they burn calories, build muscle, and increase metabolism.
2. Can you do lunges while walking every day?
Yes, you can do walking lunges daily as long as you listen to your body and allow for proper rest and recovery.
References
- https://www.onlymyhealth.com/health-benefits-of-walking-lunges-and-how-to-do-it-correctly-1715338121#google_vignette
- https://www.onepeloton.com/blog/how-to-do-walking-lunge/
- https://www.myprotein.co.in/blog/training/how-to-do-a-walking-lunge-benefits-technique-2/
- https://www.popsugar.com/fitness/how-do-walking-lunge-174913
- https://www.stylecraze.com/articles/benefits-of-walking-lunges/#benefits-of-walking-lunges
- https://www.herzindagi.com/hindi/fitness/know-the-difference-between-squats-and-lunges-article-286185
- https://www.vogue.in/wellness/content/squats-vs-lunges-is-one-of-these-leg-day-exercises-better-than-the-other
- https://www.vogue.in/wellness/content/squats-vs-lunges-is-one-of-these-leg-day-exercises-better-than-the-other
- https://www.healthshots.com/fitness/weight-loss/squats-vs-lunges-which-is-better-for-weight-loss/
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