Running lunge
The running lunge is a challenging and powerful exercise that can be used to target the lower body. It is a combination of a reverse lunge and a step-up, and requires the front leg to extend fully while the rear leg flexes up in front of the body. This exercise works a wide range of muscles in the lower body, such as the quads, glutes, and hamstrings. It can be incorporated into any lower-body workout or circuit, whether the goal is to increase strength, lose fat, or become more athletic. The running lunge is an effective way to add intensity to any routine and make progress towards your fitness goals.
Type:
Plyometrics
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The running lunge is an intense and powerful exercise that works a wide range of muscles in the lower body, such as the quads, glutes, and hamstrings.
- It strengthens the quads, glutes, hamstrings, and adductors, while also increasing stability and strength in the core and hips.
- It is a great way to add intensity to any workout, and can be used to reach a variety of fitness goals, such as increasing strength, losing fat, and becoming more athletic.
- This exercise offers a cardiovascular challenge, while also building balance, coordination, and explosiveness.
- Plus, it requires no equipment and can be done anywhere at any time.
Step by Step Instructions For Running lunge
- Stand with feet hip-width apart, chest up, and looking forward.
- Step back with one leg, allowing hips and knees to flex as you lower your body.
- Contact the back leg through the ball of the foot and descend until your knee almost touches the ground.
- Keep your knee in line with your foot and your spine neutral.
- Pause briefly, then drive through the heel of the front leg to stand back up, extending the knees and hips.
- Bring your back leg through, flexing at the knee and hip to bring your knee as high as possible.
- Reverse the motion to return to the starting position.
- Complete all reps on one side before switching to the other leg.
Warm Up Tips
- Begin in a standing position with feet hip-width apart.
- Step back with one leg, allowing hips and knees to flex to lower your body.
- Keep your chest up and spine neutral throughout the movement.
- Descend until your knee nearly touches the ground, ensuring the knee stays in line with the foot.
- Pause briefly, then drive through the heel of the front leg to stand back up.
- Bring the back leg through, flexing at the knee and hip to raise the knee as high as possible.
- Reverse the motion to return to the starting position before starting the next repetition.
- Complete all reps on one side before switching to the other leg.
Running lunge Safety Tips
- Ensure proper form: Keep your chest up, look forward, and maintain a neutral spine throughout the exercise.
- Start with a stable base: Begin in a standing position with your feet hip-width apart to maintain balance and stability.
- Take a controlled step back: Initiate the movement by stepping back with one leg, allowing your hips and knees to flex. Lower your body until your knee nearly touches the ground.
- Maintain proper alignment: Keep your knee in line with your foot to prevent any strain or injury.
- Engage the front leg: Drive through the heel of the front leg to stand back up, extending the knees and hips.
- Control the movement: Avoid rushing the exercise and focus on a controlled and smooth motion throughout the entire range of motion.
- Bring the back leg through: At the top of the movement, flex at the knee and hip to bring your back leg forward, lifting it as high as you can.
- Switch sides: Complete all repetitions on one side before switching to the other leg to ensure balanced development.
- Listen to your body: If you experience any pain or discomfort, modify the exercise or consult a fitness professional.
- Progress gradually: Start with lighter weights or bodyweight and gradually increase the intensity as your strength and technique improve.
- Warm up and cool down: Prioritize a
Incorporating Into Other Workouts
To incorporate the running lunge into workouts, you can follow these steps:
1. Begin in a standing position with your feet hip-width apart, chest up, and looking forward.
2. Take a step back with one leg, allowing your hips and knees to flex as you lower your body.
3. Contact the back leg through the ball of the foot and descend until your knee almost touches the ground.
4. Keep your knee in line with your foot and your spine neutral.
5. Pause briefly, then drive through the heel of the front leg to stand back up, extending the knees and hips.
6. As you come up, continue to bring your back leg through, flexing at the knee and hip to bring your knee as high as possible.
7. Reverse the motion to return to the starting position.
8. Complete all reps on one side before switching to the other leg.
The running lunge can be incorporated into any lower-body workout or circuit to target the quads, glutes, hamstrings, and adductors. It is a challenging and powerful exercise that can help increase strength and stability in the core and hips. Additionally, it provides a cardiovascular challenge that builds explosiveness, balance, and coordination.
Since the running lunge requires no equipment, it can be done anywhere at any time. You can add it to your routine to add intensity and variety, helping you reach your fitness goals, whether it's increasing strength, losing fat, or becoming more athletic.