Lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, core, and the hard-to-reach muscles of the inner thigh.
In fact, can help you develop lower-body strength and endurance.
Unlike squats, they are highly effective at evening out muscle imbalances.
It is use by athletes in cross-training for sports, by weight-trainers as a fitness exercise, and by yogis as part of an asana regimen.
Lunge: Instruction
Stand tall with feet hip-width apart. Engage core.
Take a big step forward with right leg and start to shift weight forward so heel hits the floor first.
Lower body until right thigh is parallel to the floor and right shin is vertical.
If mobility allows, lightly tap left knee to ground while keeping weight in right heel.
Press into right heel to drive back up to starting position. Repeat on the other side.
Common Mistake of this Excercise
The Mistake: The Tightrope Lunge
Sure, lunges will challenge your balance, but there’s no reason to make it extra hard on yourself by narrowing your stance.
Avoid bringing front foot directly in line with back foot (as if you’re walking on a tightrope).
“This dramatically reduces stability.
The Fix: Start with feet hip-width apart and maintain that distance as you step.
The Mistake: The Heel Pop
We hate to break it to you, but “pop, lock, and drop it” should be reserved exclusively for the dance floor.
When it comes to lunging, you want to step forward enough that your front heel won’t pop off the floor.
“If your step is too shallow, your knee will travel forward past your foot, which puts unnecessary stress and strain on the knee.
The Fix: Take a larger step, plant heel, and drive into the floor to return to starting position.
The Mistake: The Upper Body Drop
With a forward lunge, it’s okay to, well, shift your weight forward.
But beware of bending at the hip and letting your upper body drop, which will put added strain on your knee.
“This is especially important if you are doing a lunge under load or with weight.
If your chest falls, you run the risk of losing balance, falling, or even dropping the weight on yourself.
The Fix: Engage your core (think about pulling your belly button to your spine) and keep your eyes forward instead of looking down.
