Walking Lunges, understand with a little science

The walking lunge is a big foundation to everyday living. Lets think about how we use the lunge in life. picking up our kids, bend and reach for a tennis ball or lunging to stop a ball from going out of bounds. If we bend down to twist we perform a lunge not a squat.
A walking lunge is a complex movement with alot different muscles working in concert together. A general step would involve the foot hitting the floor/ground, which activates the majority of the leg muscles to resist and reverse the effect of ground reaction. Eccentric ankle eversion & dorsiflexion, internal rotation of tibia (shin) and femur (thigh bone) and knee & hip flexion. Then the eccentric then uses the calf, hamstring, quads, and glute together. Stabilization and balance are also involved. So this is the technical stuff and to my clients it does not mean much.

So the better question is How should a lunge be performed? Text books says shoulders over hips, knee tracks over 2nd toe, and back straight. But the industry has reconsider this picture perfect form.. why? many reasons….. so many women have knee issues and modifying to eliminate knee pain, also the lunge with a forward reach in simple words, activates the glutes in a big way.
Variations for lunges are endless and none of them are necessarily wrong depending on what you are trying to accomplish.
Are walking lunges for everyone? No. Stationary or rev lunges can be a better alternative for knees or orthopedic concerns.
But if you have the skills, balance, strength, these are EXCELLENT glute workers.

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