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Whether youre looking tobuild muscleor justincrease mobility, learning how to do lunges properly is important.
Katie Thompson
Lunges are a bang out of unilateral movementmeaning that you use each side of your body independently.
Another unilateral movement you do all the time?
Think:squats, bench presses, or push-ups.
Tory Rust
Lunges have several benefits, including strengthening many of the major muscle groups in your lower body.
you could also strengthen your core by keeping your abs engaged throughout the movement.
The most classic lunge you’re able to do is a forward lunge.
Katie Thompson
(Think about standing your feet on opposite railroad tracks, rather than walking a tightrope.)
Breathing in, bend both knees to 90 degrees until your right thigh is parallel to the floor.
Return to your starting position by exhaling as you push through both feet and squeeze your glutes to stand.
Alexandra Genova
Forward Lunge
Stand with your feet hip-width apart and core engaged.
Step forward with your right foot and bend both knees to 90 degrees to sink into a lunge.
Your right thigh should be parallel to the floor.
Katie Thompson
Push off right foot and engage your left glutes to return to starting position.
Reverse Lunge
you might do this move with or without weights.
Stand with feet shoulder width apart, core engaged.
Katie Thompson
Keep your core engaged, hips tucked, and back straight.
Return to starting position by gently pushing off right foot, engaging your left glutes, and stepping forward.
Repeat on the other side.
Katie Thompson
Continue to alternate sides.
ensure your feet are not directly in front of each other.
Engage your core and keep your hips tucked under (avoid arching your low back).
Straighten both knees to return to starting position.
Make it harder: Add weight, by holding a dumbbell in each hand.
Use your core to stabilize, and venture to keep your hands on hips throughout.
Step forward with the right foot first so you are kneeling on one knee again.
Rise into a lunge, and step left foot to meet right to come into a low squat.
If it’s possible for you to, avoid standing up all the way again.
Lateral Lunge
Stand with your feet together, hips tucked, and core engaged.
Take a big step out to the right with your right foot.
Your left leg should remain straight.
Repeat all reps on the same side, or alternate sides by stepping out with the left foot.
Bend both knees to sink into a lunge.
Immediately sink into another lunge to cushion your landing.
Continue to jump, alternating which foot lands in front each time.
Here are a few common form mistakes people often make when lunging:
Your back leg is basically straight.
Correct this by taking a smaller step forward.
Your knee extends past your toes.
This cue is a bit trickier, since its often repeated, butnot exactly true.
You dont use your glutes.
Another common mistake (thats tough to spot!)
is using your quads and feet to do all the workinstead of using your glutes.
When doing lunges, you should always double-check that youre on a level, sturdy surface.
And as with all exercises, you should not take on too much at once.
If youre new to exercise, consider easing in with bodyweight lunges before adding weight.
