The walking lunge is a dynamic single leg variation. It addresses imbalances through the hips whilst encouraging dynamic stabilisation of the pelvis. Can be loaded with either DB’s or BB.
With DB’s down by your side or a bar placed behind the neck set yourself with your chest up, shoulders pulled back, abs engaged and feet shoulder width apart. From here step forward and down in one movement until your rear knee touches the floor. Ensure your weight remains through the heel of the front foot and your chest in an upright position throughout. Once full range of motion is achieved push hard with the front foot the power you back leg up to meet the front foot ready to repeat with the alternate leg.
As with any unilateral leg exercise the walking lunge is used to develop balance through the hips. It encourages dynamic stability of the glutes and lower abs to maintain pelvic alignment throughout whilst taking a little pressure off of the knees. I find using heavy DBs best for this exercise as it works on both your grip and keeping your shoulders set.
When used as a teaching progression higher reps (8-20) and lighter loads are used. For strength purposes reps between 5-10 work best.