Weighted Bag Walking Lunge Instructions
Starting Position
1. Stand upright with your feet shoulder-width apart.
2. Hold the weighted bag with both hands, placing it across your shoulders. Ensure that your grip is secure.
Movement Instructions
1. Lunge Forward:
- Step forward with your right foot, lowering your hips until both knees are bent at about a 90-degree angle.
- Ensure your right knee is directly over your right ankle and does not extend past your toes.
- Your left knee should be slightly above the ground but not touching it.
2. Push Back:
- Press through your right heel as you return to the standing position.
- Bring your right foot back to the starting position.
3. Repeat on the Other Side:
- Now, step forward with your left foot and repeat the lunge motion.
- Ensure you maintain balance and proper knee alignment.
4. Continue Alternating:
- Alternate lunging forward with your right and left foot.
- Keep your core engaged and your back straight throughout the movement.
Tips for Beginners
- Start with body weight to practice the motion before adding any weight.
- Ensure that your movements are slow and controlled, focusing on balance and stability.
- If you feel any pain in your knees or lower back, stop the exercise and reassess your form.
- Gradually increase the weight of the bag as you become more comfortable with the movement.
