This is part 1 of a 2 part challenge.
Walking lunges may not be the high profile exercise to perform, they are great for strengthening and shaping the legs. Not only will you improve the look of your legs with walking lunges, you'll also firm your lower body muscles, which in turn can improve your speed and athletic performance. The best part is, you can do walking lunges anywhere.
This challenge is to do walking lunges to failure every 2 to 3 days. This gives your legs time to recover before lunging to failure again. Part 2 of this challenge is a 100 meter walking lunge for time that will be available to log which will open at the end of the month. Everyone who signs up for part 1 will be atuomagically be signed up for part 2.
The lunge is a resistance exercise that can be used to help strengthen your lower body, including your:
When practiced from different angles, lunges are also a functional movement. Functional movements can help you work muscles in ways that benefit everyday movements you do outside of exercising. For example, side lunges help strengthen the muscles your body uses to move and change direction.
Lunges can also help prepare your muscles for participating in exercise and sports that require a lunging motion like tennis, yoga, and basketball.
It's important to keep the core tight and upright during the walking lunge exercise. The knee of the leg you lead with should always point in the same direction as the foot during and throughout the lunges. The thigh of the forward leg should be parallel to the ground during the lunge. Lower the body by flexing the hip and knee of the front leg until the back leg's knee is just about in contact with the ground and the leg's heel is pointed towards the ceiling. Push your trailing leg off the floor and step the foot up to meet the forward leg's foot. Repeat the lunge by moving forward the leg that was previously trailing. This is one rep. Keep alternating legs in a walking motion to get an even workout. To engage the glutes more, take bigger steps. To focus more on your quads, use shorter lunges during the exercise.
When muscles are stressed through exercise or weightlifting, microtears form in the muscle fiber. These tears eventually heal into scars, which strengthen the muscle as well as add bulk to it. According to Dr. Tim Maggs of the Washington Running Report, muscles require 24 to 36 hours of recovery time for oxygen and blood flow to heal the injuries and for glycogen levels to be restored.
If you have knee injuries or experience pain in any of your joints while performing the walking lunges, stop the exercise and consult your doctor. It's important to first become proficient with the walking lunge before adding weight. As you advance slowly, add weight and variations to the walking lunge exercise.