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Before trying Walking Lunges, you need to master the Split Squat and Forward Lunge. The Split Squat keeps you in one steady position, while the Forward Lunge begins to incorporate movement. Walking Lunge progresses to continuous motion from one leg to the next requiring great balance and stability. The Walking Lunge is not an exercise that trains absolute strength as it makes absolutely no sense to train it heavy for less than five steps. Instead, it is used for strength endurance, hypertrophy, balance, stability and coordination. This means a range of 3-5 sets for a minimum of 6 steps on each leg and maximum of 12 steps. Higher repetition sets lead to both hypertrophy and strength endurance, and make balance more and more challenging with each step for a Lunge. 토토 Hammering the hypertrophy, strength endurance, balance and coordination aspect with longer sets really helps develop athletes, as these are crucial facets that must be sustained throughout their specific sporting event. It is best as an athlete to use this earlier in the offseason when soreness does not hamper immediate performance on the field, and avoid it as much as possible throughout the season. This is something emphasized by Eric Cressey, strength coach for some of the top baseball players in the country. For general population, it does not matter as much when they are performed so long as they are done during a higher repetition range program, which promotes hypertrophy and strength endurance. Variations including the 2 Kettlebell Walking Lunge, 2 Kettlebell Racked Walking Lunge and 2 Kettlebell Overhead Walking Lunge are three of my favorite variations. These exercises are shown in the video above. To further increase the balance and stability challenge of these exercises, use them in their one kettlebell versions. Using only one kettlebell provides both unilateral and contralateral movement as it remains on one side of the body in a specific arm while both legs still travel continuously. How advanced the lifter is can help determine which variation is used in terms of kettlebell placement.