Lunges are a good exercise for improving your balance while working the muscles of your upper legs and glutes. The stabilization required engages your core muscles, multiplying the effectiveness of the move. Learn how to do lunges correctly to get the best results and avoid injury.
how to do lunges.
Stand with feet hip width apart, back straight, abs in, hands on hips, and shoulders back and down. Inhale and take a big step forward with your right leg, planting the heel first. Keeping the back straight, head up, and neck in line with the spine, press your left knee down straight toward the floor until your upper right leg is parallel with the floor. Exhale and press up off of your right heel to return to starting position. Repeat on opposite leg.
technique & proper body mechanics for lunges.
Keeping the knee of your front leg centered over your toes distributes the work to the leg muscles evenly, avoiding placing unnecessary stress on the knee joint.
Your back knee should not touch the floor as this puts too much strain on the knee.
Be sure not to return to standing using your back leg. All of the lift comes from the front leg by pushing off the front heel and pressing up with the front leg’s muscles.
Keep your back straight, head up (neck in line with spine), and abs tight throughout the move to assist with balance and avoid improperly using back muscles and risking injury.
If you are not able to stretch far enough or hold your balance well just yet, start with a static lunge. Start with one leg out in front of the other. Bend both knees, lowering your body so that the front knee is centered over the toes. Work towards lowering yourself until your front upper leg is parallel to the floor. Return to the starting position and repeat on the opposite leg.
If you need to, use a chair for balance, but do not use it to lift yourself back to starting position. Your legs should be doing the lifting and your back should remain upright. You should not be leaning into or pushing off of the chair.
post lunge stretch.
Using a chair for support if needed, squeeze one leg at a time up to the chest and then bend one leg at a time behind you up to the buttocks to release the leg muscles.
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No matter what your fitness level, you can jump into this 30-day challenge and get your health & fitness journey started. Let your body and your knowledge of your time, commitment, and fitness level determine what intensity is best for you. Over 30 days, you will complete 8 basic moves 5 days each week. You’ll start out small, but if you choose to start and progress at suggested levels, you should be able to do the following at the final workout:
- Cardio Warm-Up – 10 minutes
- Push-ups – 45
- Squats – 45
- Bench Dips – 45
- Glute Bridges – 45
- Plank Rows – 90 (45 each side)
- Lunges – 90 (45 each side)
- Basic Plank – 2 minutes
- Side Jackknives – 90 (45 each side)
- Cool-Down Stretch
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