Use bodyweight lunges as part of your dynamic warm-up or as a strength exercise. Bodyweight lunges are great for adding muscular balance and dynamic balance to your lower body because you work one leg at a time (stronger leg can't compensate for weaker leg).
You also need adequate core strength to keep your body upright during the lunge. Walking lunges improve your speed because you use the same pathways it takes to run fast.
The picture above is an example of a good walking lunge and a bad walking lunge. The person doing the bad walking lunge doesn't have adequate core strength to keep his body upright.
When you do the walking lunge, don't let your front knee go past your foot and don't let your back knee touch the ground on the descent. Also, don't let the front thigh go past parallel to the ground.
To work your hamstrings more, lunge out further with the front leg. A shorter lunge will work the quadriceps more. Most people need more hamstring strength to prevent injuries.
Include this walking lunges, forward lunges, reverse lunges, clock lunges and side lunges in your workouts!
If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):
Free Bodyweight 500 Metabolic Fat Burner Workouts. Start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, January 19, 2010
Bodyweight Exercise Series: Good Lunges, Bad Lunges
Labels: Bodyweight Exercise Series
I have been a fat loss expert and fitness author since 2006 and am the owner of Her Fitness Hut, My Fitness Hut, Sports Fitness Hut and Your Fitness University. I have helped thousands transform their bodies to lean with lasting weight loss.
My 7-Day Fat Loss Hacks Coaching Course will get you off to a great start to reach your body-changing goals!
I encourage clients and readers to make lifestyle changes that lead to better long-term health, which includes acceptable body fat and your ideal body weight. I do not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.