Home Workouts: How to do the perfect lunge

Alwyn Remedios
Filed on May 24, 2020 | Last updated on May 25, 2020 at 10.24 am

One of the primal movements, a lunge is a long, linear stride, lowering your back knee to just above the ground, with a completely upright torso (the trunk). Lunges will make your quads (front

of the thigh) and hip flexors (the group of muscles at the top of the thigh) sore from the long range of motion and will require more core strength from the lower back, abdominal, lateral trunk and hip muscles to stand up out of, than the squat and deadlift.

Lunges can help you develop a strong lower-body and build endurance. They are also a great movement for beginner. When done correctly, lunges can effectively target your lower-body muscles, without placing added strain on your joints.

Did you know?

In 2015, while doing a study on swimmers, researchers figured out that those who warmed up with either squats or lunges had faster swimming times? 

Muscles Targeted

A lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings and core as well as the hard-to-reach muscles of your inner thighs. 

Movement Pattern

1. Stand tall with feet hip-width apart (can be wider to improve range of motion). Engage your core.

2. Take a slightly big step forward with one leg. Start to shift your weight forward so your heel hits the floor first.

3. Lower your body until your thigh is parallel to the floor and front shin is parallel to your torso. It's okay if the knee shifts forward a little, as long as it doesn't go past your toe. If mobility allows, lightly tap the knee of the back leg to the floor while keeping weight on the heel of the front foot.

4. Press into front foot heel to drive back up to starting position.

5. Repeat with the other leg.

How to execute:

Can be done 2-3 times a week, working with 2-3 sets of 10-12 repetitions each. Once you have learnt to do this consistently, you can look to using load/resistance as part of your workout.

(Alwyn Remedios is a freelance trainer based in Dubai. Visit www.fitnessbyalwyn.com for more info.)


 
 
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