Burn Fat, Build Strength, and Feel Amazing 💯
Inside This Article
- Why walking lunges are awesome for building strength and preventing injuries
- How Cory used them to fix knee tendonitis and hip issues
- The best place to start (100m, 200m, 400m—whatever you can handle)
- Proper form tips to keep your knees safe and glutes firing
- Cory’s personal milestones, from 400 meters to a mile with added weight
A Simple Exercise That Packs a Huge Punch 🥊
If you’ve been searching for an exercise to build strength, reduce back and knee pain, and crank up your fat burning engine, then walking lunges might just be the answer.
In this Knowledge Bomb, Cory goes through how he started lunging to fix his knee tendonitis and hip problems—only to discover that lunges do way more than just rehab. They’re a full-on GPP (General Physical Preparedness) monster that builds glute strength, bulletproofs your joints, and burns fat like crazy.
Plus, if you’re trying to add a little challenge, you can do them with a weight vest or simply push the pace to get your heart rate up.
Why Walking Lunges?
âž™ Injury Prevention & Rehab: Strengthen your connective tissue and stabilize your glutes. The result? Less pain, you’ll move better, and no lower back pain.
âž™ Versatile for Any Goal: Whether you’re an athlete, a powerlifter, a weekend warrior, or just a busy parent, lunges fit your routine. They don’t require fancy equipment—just a track, a hallway, or any open space. That’s the beauty… you can do them ANYWHERE.
âž™ Burn Fat & Build Muscle: Crank up the difficulty by lunging faster, pushing the distance, or adding weight. Lunges engage your quads, hamstrings, glutes, and core, making them a total-body calorie burner.
Proper Form & Where to Begin 📋
➙ Knee Behind the Toe: When you lunge, make sure your front knee doesn’t roll out over your toe.
➙ No Steps Between Reps: This is continuous—step out, lower your knee, stand up, and immediately go into the next rep. Rest only if your legs are on fire and you need a quick break.
➙ Start Small: If 400 meters sounds insane, try 100, 200, or 300 meters. Gradually increase to 400 meters, aiming for 3–5 sessions a week. Once you master the form, you can shoot for the benchmark of 400 meters in 8–12 minutes.
âž™ Knee’s Gotta Touch: No half reps here. Knee must tap the ground on every step!
Results You Can Expect 📈
âž™ Stronger Glutes, Less Back Pain: A weak posterior chain (glutes, hamstrings, etc.) can cause back issues. Fix your glutes, and your back usually follows.
➙ Better Endurance: Thanks to the cardio element, you’ll notice improved stamina in sports, lifting, or just everyday life.
âž™ Fat Burning: Keeping a steady pace at 400 meters or more can fire up your metabolism. Committing to a lunge streak (lunging every day) will create some crazy momentum and turn you into a fat-burning inferno.
Basic Move, HUGE Payoff 💰
Walking lunges are basic, but no easy. They help fix knee and hip issues, shed fat, build strength and make you a more durable human. If you’re looking for something easy, zero equipment, and crazy effective, this is it. Start with a small distance—maybe 100 meters for 3-5 days a week—with the goal to being lunging 400-800 meters every day.
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