Want to build strong legs, improve balance, and sculpt glutes with just one powerful exercise? Walking lunges are one of the best lower body moves to target your quads, glutes, hamstrings, and core all at once!
In this video, I break down: ✅ Proper walking lunge form ✅ Common mistakes to avoid ✅ Pro tips to level up your lunges
Whether you're training for strength, fat loss, or athletic performance, walking lunges are a must-have in your workout routine. Add them to your leg day, use them in your HIIT circuits, or as a glute finisher for that extra burn.
What's going on, Super Troopers? Coach
Kyle here from Colossus Fitness, showing
you how to do a walking dumbbell lunge.
Let's jump into it. So, starting off,
you're going to want to pick up your
dumbbells, have them right by your side,
and all you're going to do is just
essentially take a big step forward, get
the back knee close towards the ground,
and you're just going to want to
continue switching legs, keeping your
chest up at all times, your core tight,
and it's totally okay if your knees go
past your toes. It's actually been
proven that that is totally fine within
doing lunges, squats, and all that great
stuff. So, this is a fantastic movement
when done properly. Like I said, take
that step forward. Make sure your knees
are pushed outwards.
But the unfortunate thing within lunges
is so many people do them improperly.
So, before I give you some common
mistakes, first link down below is a
free personal trainer in your pocket. 70
plus exercises showing you how to do it
properly. Make sure to check that out.
Get that completely free. Now, into the
common mistakes. So, first common
mistake is the distance in which you
actually step. So, a lot of people will
take too small of steps which just
reduces your range of motion. Like you
can see here, it's just really, really
awkward. And then on the flip side, if I
were to step way too far, it's just very
hard to balance. And it's also possible
I may strain my groin or something like
that. So, what I do is I just take a
nice comfortable step forward. Basically
aiming for about a 90° angle and then I
sink my back knee just like this. But
you really want to avoid just doing too
small of a step or way too big of a
step. Just make it comfortable. Do a
normal step forward and you'll be good
to go there. So, common mistake number
two is allowing your knee to cave. So
unfortunately what happens a lot of
times as people step their knees cave
inwards which I know I'm being a little
bit dramatic within this but it's just
very uncomfortable and it's putting a
lot of strain on your knees. So within
each rep think push your knees out. So
every rep you step forward your knees go
out. Step forward your knees go out.
Okay? And that's just a much better way
than allowing your knees to cave. And
last but not least common mistake is
what happens with your back knee. So, a
lot of times because this is a hard
movement, people just take steps forward
and they won't really do much, right?
It's very tough. It kills on the quads.
A lot of people just bring their knees
down a little bit. Secondly, other
people think they need their knee to
touch the ground, so they just smash
their knee down, which is just going to
take tension off the movement. So, you
want to make sure within each rep, bring
that back knee just right down close to
touching. And that's the best way to do
it. You can see 1 to 2 in from the
ground is a perfect way to get your back
knee down there to get a full range of
motion and keep proper control. Please
make sure to smash that like button if
you enjoyed this video. First link down
below, free personal trainer in your
pocket. I hope you enjoy it and we'll
see you in the next video. Peace out.
