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For the athletes that I’ve coached for at least one season and for those with no access to a gym facility, I’ve added walking lunges to their strength training programs this off-season (base or preparation periods).


I’ve done this for several reasons:

  • It’s an easy exercise to do anywhere
  • You can use hand-held barbells or home-made weights (including rocks in a backpack) rather than a squat bar. 
  • This exercise is dynamic and works not only the gluteus maxiumus, but also quadriceps, adductor magnus (for those that had adductor cramps last season, working these muscles may help), soleus, hamstrings, gastrocnemius and also uses several other muscles as stabilizers.

 

You can find the simple strength training plan I use for my athletes under the free supporting download documents section here.


There is a great video on walking lunges on the site ExRx.net


PS…For those of you that ski in addition to cycling andrunning, this is also a good exercise for balance


PS2...Begin with 10 walking steps, no weight. Move to 20 walking steps, no weight. Once you get to 20, begin adding weight.

 

 

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   Detailed off-seasonplans for triathlon and cycling, along with event-specific running, cycling andmore triathlon plans found here.

 

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   Ironman andhalf-Ironman plans available on ActiveTrainer.

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