Walking Lunge
Dumbbell Walking Lunge
Quads
Lunge
Compound
Intermediate
Set it up
Find a lane about twenty yards long, or plan where you will turn around.
Hold a dumbbell in each hand with your arms straight and your shoulders set.
Stand tall with your feet under your hips and your ribs down.
What I say while you lift
Step out far enough that your front shin stays close to vertical.
Drop the back knee to the floor rather than diving forward into the step.
Stand all the way up before you take the next step.
Keep your torso quiet — no swaying side to side.
What goes wrong
Short steps that push the front knee well past the toes.
Letting the front knee collapse inward as you drive.
Rushing until the reps turn into falling forward and catching yourself.
2010
default tempo
Breathe in as you descend, out as you drive into the next step.
breathing
Before you load it
Carry the load in your hands rather than on your back until you can walk twenty reps with no wobble.
Hold off while a knee is painful under single-leg load; a split squat to a shallower depth keeps the pattern.