![]() This provides the worked muscles time to rest, recover, and repair before being worked again. When it comes to strength training, with the goal of building muscle in the lower body, the professional fitness community tends to suggest allowing at least 48 to 72 hours rest between strength training sessions. Generally speaking, it's not ideal to train your legs every day, but there are a few caveats. Continue for the duration of the exercise.Tighten your glutes and hamstrings and squeeze to press your hips forward and return to standing.Stop when you feel your hamstrings tighten and you can't comfortably lower farther without rounding your back (the dumbbells should be at or slightly lower than your knees).Allow your knees to bend slightly as your hips press back and your torso hinges forward.This slow and steady movement is controlled by your glutes and hamstrings. As you do so, your torso will hinge forward from the hips, lowering toward the floor as your hands and dumbbells "trace" the front of your legs. Press your hips back as far as you comfortably can.Remember throughout this exercise, your torso should remain "fixed." Even though your torso will hinge forward, your body should remain steady, aligned, and with perfect posture-the movement comes from your hips and lower body, not your waist, shoulders, or upper back. Hold a dumbbell in each hand with your palms in front of your thighs, pointing toward your legs.Engage your core and check your posture-your ears should be "stacked" above your shoulders, hips, and ankles.Stand tall, your feet roughly hip-distance apart.Continue the walking lunge, alternating the lead foot, for the duration of the exercise.As you do so, lift your left foot from the ground and step forward, about 18-24 inches in front of your right foot. Press through your right heel and the ball of your left foot to begin rising to stand.Check to make sure your right knees is aligned with your toes without extending in front of your toes (your right heel should remain in contact with the ground).Stop when your left knee is about an inch or two from the ground.Your upper body should remain upright and steady (not tipping forward or leaning forward at the hips). Bend both knees and begin lowering your left knee toward the ground. ![]() Your center of gravity should shift forward so your torso is equidistant between your right foot and left foot. ![]()
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