How To: Lunge Exercise With Correct Form

How to Lunge Properly: Correct Form, Mistakes, and Variations - A Step-By-Step Guide - Boardgains

Learning how to perform the lunge exercise with correct form is crucial if you want to increase your mobility or just build lower body strength. You've probably been performing this functional lower-body movement without giving it a second thought every time you ascend a flight of stairs or bend down to pick up something. In a single movement, this powerful action trains a variety of lower body muscles. It is simple to do and offers a lot of advantages. These principles, as well as variants to change the difficulty level and emphasise particular muscles, are covered below.

What is the lunge exercise good for and what are some benefits?

People who desire to build, shape, and tone their bodies as well as improve their general fitness and sports performance frequently use lunges as a strength training exercise.

Lunges are crucial exercise for both building muscle and preventing injuries. They are a type of functional exercise that simultaneously engages several muscles around the joints of the ankle, knee, and hip.  They also challenge core stability in unilateral movement patterns.

This exercise is well-liked for its capacity to increase mobility and stability while strengthening your legs, hips, and back. For individuals looking to gain strength as well as seasoned athletes like runners and bikers, lunges are great.

How do you perform a lunge exercise with correct form?

How To Lunge Exercise With Correct Form - Reverse/Forward: 

  1. Stand tall with your feet hip distance apart.
  2. For reverse lunge, slowly step back with your right leg and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge. Push off the back leg to rise back up to start, and repeat on the other side. 
  1. For a forward lunge, slowly step forward with your right leg and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge. Push off the front leg to rise back up to start, and repeat on the other side. 

Rep Count: Each alternating lunge left & right is 2 reps

how to perform the lunge bodyweight exercise

Important cues for performing the lunge exercise with correct form.

  • BOTH KNEES BENT 90° AT BOTTOM OF LUNGE
  • PUSH OFF FRONT LEG TO RISE TALL
  • CHEST UP

What are common mistakes of the lunge exercise?

  •  lunge is too short or too long
  • feet are on the same line (less stability)
  • front knee collapses in
  • front knee is shaky
  • front foot is unstable on the ground
  • front heel coming off the ground
  • poor posture (back bending when performing movement)

 


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