Walking lunges

This exercise can be performed with both a barbell and dumbbells. Using a barbell makes it harder to maintain stability, but your hands are not strained, allowing you to perform the exercise with slightly heavier weights. With dumbbells, such lunges are technically easier, but your hands may get tired.

The main difference between this exercise and classic lunges is that significantly more stabilizing muscles are engaged here. This means the body expends more energy. As a result, this exercise is better suited for weight loss compared to other types of lunges. However, it requires a lot of space and a relatively empty gym.

Nuances and Mistakes

1. It is advisable to step slightly apart. That is, the feet should not be in a straight line. This makes it easier to maintain balance.

2. Don’t rush. Lower yourself deeply, touching or nearly touching the floor with your knee. The step length should be such that when lowering, the knee moves slightly forward but does not go past the toes.

3. The distance to cover in one set depends on the weight of the equipment and your level of preparedness. The longer the distance, the better for weight loss. The average distance is 30 meters. You can walk back and forth several times in one set, but ideally, you should move in a straight line.

4. This exercise engages the thighs and glutes so comprehensively that it’s enough to only perform it for all the muscles in your lower body to get sufficient workload. It can be used both at the beginning of a workout and at the end with lighter weights for "finishing" the muscles.