Lung walk

Lunge walk

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Develop improved glute and leg strength.

Legs 3 exercise 1 |Lunge walk

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How to
Hold a weight directly out in front to engage the core and step deep into a walking lunge.

Keep your heel flat and your foot forward.

Perform each set for 45 seconds followed by a 15 second rest (45/15) and repeat 3 times on each leg.

Make it advanced
To increase the difficulty you can increase the weight.

Increase each rep to 60/15 and then 90/15 all for 3 rounds.

Expert tips
Your chest should not come in front of the lunging knee.

This can be performed without weight.

Next: Jump split squat

Previous: Bench single leg squats


Blackmores has created this series of strength training exercises for runners in partnership with elite runner Vlad Shatrov. With over 10 years’ experience training runners together with competing at the highest levels in distance running, he knows what it means to be a runner.

Vlad is also the founder of Runlab, a leading provider of group interval training sessions, group functional strength classes and personalised running analysis and programming. He has trained runners of all abilities, so whatever your distance he can help you with you run your best race yet.