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.
ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.