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There are many varieties of lunges (all of them good), but I like walking lunges best. They are great for building muscular quadriceps, hamstrings, and glutes. Walking lunges look simple to do; nevertheless, there are some things to know to get full benefits.
In the beginning, get comfortable doing them by traveling short distances with bodyweight only. Then, gradually, increase the difficulty by traveling farther and/or carrying a weight. If you carry a weight, you can hold two dumbbells, arms down and vertical, or carry a barbell across your back and shoulders; or in front above your chest, with elbows high, as you would doing a front squat.
Form (Patty, aka Mrs. Gray Iron, demonstrates):
1) Take a fairly big step forward so that your ankle and knee are in a vertical plane, and the knee of your trailing leg almost touches the ground. Keep your chest high and look ahead. In other words, maintain an erect posture. Don’t bend over;
2) Drive off the heel of your forward foot as you take the next step;
3) Keep moving forward. Don’t stop after each step.