top of page

// NOBILITY COACHING

EXERCISE EXECUTION

Category: Squat

// EXERCISE EXECUTION

Walking Lunges

// COACHING AUDIO

00:00 / 04:13

Walking lunges are a unilateral lower-body exercise that develops strength, balance, and coordination in a more locomotive fashion. A series of stationary lunges done really well. Each step challenges control throughout the chain. From the foot, and all the way up through our torso, primarily targeting the quadriceps, glutes, and adductors.

// EXERCISE BREAKDOWN 

[.png

The Setup

Execution

    Find a stance that isn't too long or too short

    Start from the floor

    Both feet facing forward

    Back leg isn't rotating out​

    Position front knee just inside of working hip

    Ipsilateral Hip Shift​

    Long Spine & Abs Tight

    Load in to front led

    Feel tension build in front leg

    Nose, Knee and Toes

    Torso rotated slightly in towards working side

    Whole Foot Pressure

    Slight focus on base of big toe and inside heel
[ (1).png

Phase One

Execution

    Push through the front leg

    Push straight up, not back

    Avoid shifting your weight onto the back leg

    Maintain whole-foot pressure

    Maintain Nose, Knee and Toes

    Everything should be indicating that "this is the working leg"​

    Maintain a long spine and abs tight

    Shoulder blades stay down into front pockets​

    ​We push ourselves up, not pull​

    Keep the front leg loaded throughout

    Stand up with both feet together
[ (2).png

Phase Two

Execution

    Take your next step forward

    Control your descent rather than dropping down

    Maintain load through the front leg​

    Avoid shifting your weight onto the back leg

    Maintain whole-foot pressure

    Slight focus on base of big toe and inside heel​

    Maintain nose, knee and toes ​

    Obtaining ipsilateral hip shift​

    Working hip on outside of working knee​

    Torso rotates slightly in towards working sid

    Lower until your back knee reaches the floor

    Return to start position

// COMMON MISTAKES

Back Leg Rotating Out

Stance Too Narrow

Rounding The Back

Heel Coming Up

Stance Too Wide

Sticking The Bum Out

Trying To Pull Up Instead Of Push

Stance Too Small

All Hip No Knee

Too Much Weight On Back Leg

Stance Too Big

All Knee No Hip

bottom of page