Walking Lunges with Knee Lift

Walking Lunges with knee lifts is a dynamic exercise that combines strength training with balance improvement. This exercise primarily targets the quadriceps, hamstrings, gluteus maximus and core muscles, making it ideal for improving functional strength and body control.

Correct Execution of Walking Lunges with Knee Lifts

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet hip-width apart and your arms at your sides.
  2. Take a step forward with your right foot and lower your body into a lunge position until both knees are bent at a 90-degree angle.
  3. Make sure the front knee is directly over the ankle and the back knee is pointing towards the floor without touching.
  4. Push through the heel of the front leg to stand up and bring the back leg forward, bringing the knee up to hip height, balancing on the standing leg.
  5. Hold the balance for 2-3 seconds, then step forward with the lifted leg, repeating the movement on the opposite side.
  6. Continue to switch legs as you move forward.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • The knee extends beyond the toes: Make sure the front knee stays directly over the ankle to avoid unnecessary stress on the knee joint.
  • Lack of core stabilization: Engages the core muscles throughout the exercise to maintain balance and proper posture.
  • Using momentum: Perform the movement slowly and controlled to ensure proper muscle activation and balance.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform standard walking lunges without knee lifts first to master balance.
  • Advanced: Add dumbbells or a kettlebell to increase the resistance and strength challenge.

Number of Repetitions and Sets

Aim for 3 sets of 10-12 repetitions on each leg. To build muscle strength and balance, perform the exercise 2-3 times a week.

Breathing

Inhale as you descend into the lunge position and exhale as you lift the knee up. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing Walking Lunges with Knee Raises:

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