When I lived\u00a0New York,\u00a0I used to go out and train at\u00a0the local track by the East River. It\u2019s such a random spot. There\u2019s an old school, outdoor gym that draws all kinds of interesting people.<\/p>\n
Anyway, this one time I spotted\u00a0a young chick, working out with her terribly out-of-shape grandfather.<\/p>\n
And this guy,\u00a0dead set, had the worst form ever\u2026<\/p>\n
The scariest exercise they did?<\/p>\n
Walking Lunges.<\/strong><\/p>\n I seriously thought he was about to fall over. He couldn\u2019t walk, let alone do waking lunges.<\/p>\n It got me thinking.<\/p>\n You know, this guy is not the only one. I see people goofing up the lunge all day long.<\/p>\n You know the lunge is an excellent functional exercise to train your legs and glutes. But it\u2019s not a beginner move.<\/strong> Plenty of things can go wrong just doing a basic lunge\u2026 So forget the walking variation for now.<\/p>\n That\u2019s right. Unless you have every progression down, this exercise is not for you, because it requires a high level single leg lower body strength and core stability.<\/p>\n Doing \u201chard\u201d, progressed exercises will only accelerate your results if you do them correctly. Otherwise, you\u2019re more likely to be heading to the ER.<\/p>\n This is number one for a reason, because I think it\u2019s most important for getting results. Check your ego at the door, especially if you\u2019ve just come back to training after a layoff.<\/p>\n If you\u2019re not sure, always start at Level One and work your way towards to most advanced lunge progression.<\/p>\n Here is a quick progression playlist I use: As you can see, forward and walking lunges are more advanced moves.<\/p>\n Once you conquer the basic lunge progressions, you can try these variations:<\/p>\n7 rules to better lunges<\/h1>\n
Rule 1: Choose the right progression<\/h2>\n
\n(1) Split Squat
\n(2) Reverse Lunge
\n(3) Offset Lunge
\n(4) Forward Lunge
\n(5) Walking Lunges<\/p>\n