Description:
The lunge is a multi-joint exercise that targets the muscles of the legs, including the quadriceps, hamstrings, glutes, and calves. The lunge is a great exercise for building strength and stability in the legs, and can also help to improve balance and mobility.
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Classification:
| Utility: | Basic or Auxiliary |
| Mechanics: | Compound |
| Force: | Push |
Instructions:
- Step 1: Stand up straight with your feet hip-width apart, and your hands on your hips or on the back of a chair for support if needed.
- Step 2: Take a large step forward with one foot, landing on the heel and then the forefoot.
- Step 3: As you step forward, bend your front knee and lower your body straight down. Make sure your front knee is directly above your ankle and not over your toes. Your back leg should also be straight.
- Step 4: Once your thigh is parallel to the floor, push back up through your front heel to return to the starting position.
- Repeat the movement for the desired number of repetitions.
Target Muscle Groups:
- Quadriceps
- Hamstrings
- Glutes
- Calves
Common Mistakes:
- Letting the knee of your front leg go too far forward
- Not keeping your torso upright
- Not keeping your front shin vertical
- Landing on the toes
Variations:
- Reverse Lunge
- Lateral Lunges
- Curtsy Lunges
- Plyometric Lunges
Links to each will be provided as they are added to the website.
Safety Tips:
- Always maintain proper form.
- Keep your weight in your heels.
- Warm-up: Always warm-up and stretch before performing lunges, especially if you are doing plyometric versions, this will help to prevent injury and improve your performance.
- Use proper form: Use the proper form at all times to avoid injury and to get the most out of the exercise.
- Start light: Start with a lighter weight and gradually increase it as you get stronger and more comfortable with the movement.
- If you have any pain or discomfort, stop the exercise and speak with a trainer.
Additional Information:
The lunge is a great exercise for overall leg development, and it can also help to improve your balance, stability, and mobility. It is also a great exercise for those who want to improve their running, jumping, and general lower body function. Keep in mind that because the lunge is a unilateral exercise, it will reveal any muscle imbalances you may have and help you correct them.
EXERCISES
