Lunges
Lunges are a popular lower-body exercise that primarily targets the quadriceps, glutes, and hamstrings while also engaging the core for stability. They involve stepping forward (or backward) into a deep lunge position and then pushing back to the starting position. Lunges help improve lower body strength, balance, and coordination, making them a staple in many workout routines, especially for leg and glute development.
Key Points
- Starting Position:
- Feet Placement: Stand tall with your feet hip-width apart, keeping your posture straight and shoulders relaxed.
- Core Engagement: Engage your core to maintain stability throughout the movement. Keep your chest up and your spine in a neutral position.
- Step Forward:
- Step: Take a large step forward with one leg, ensuring that your feet land firmly on the ground.
- Knee Tracking: As you lower your body, make sure your front knee stays aligned with your toes and does not cave inward.
- Depth of Lunge: Lower your body by bending both knees. Your back knee should hover just above the ground (or lightly tap the floor) while your front thigh is parallel to the floor. Your front knee should be at a 90-degree angle, with your shin perpendicular to the floor.
- Weight Distribution: Keep the weight in your front heel and midfoot, not the toes. This helps activate the glutes and hamstrings.
- Push Back to Starting Position:
- Push Through the Heel: To return to the starting position, press through the heel of your front foot and straighten your legs. Push back with enough force so that you return to the standing position without leaning backward or forward.
- Control the Movement: Avoid letting the back foot drag or swing excessively. Keep the movement smooth and controlled.
- Repeat with the Other Leg:
- Alternating Legs: After performing a rep on one leg, step forward with the opposite leg and repeat the same steps.
- Balance: Focus on maintaining balance and stability throughout the movement, using your core for control.
Form & Technique:
- Posture: Keep your chest lifted, shoulders back, and spine neutral throughout the movement. Avoid rounding your back or leaning forward excessively.
- Knee Alignment: Ensure that your knee does not extend past your toes in the front leg. The back knee should drop directly down towards the floor without leaning to the side.
- Depth: Focus on a full range of motion, but avoid forcing the lunge too deep if you cannot maintain good form. Aim for the back knee to almost touch the floor or hover just above it.
- Core Engagement: Keep your core tight to maintain balance and prevent wobbling.
- Foot Placement: The front foot should be firmly planted, and the back foot should be on its toes, with the heel lifted.
Breathing:
- Inhale: Take a breath as you step forward and lower into the lunge.
- Exhale: Exhale as you push back to the starting position.
- Maintain Steady Breathing: Breathe steadily throughout the exercise to maintain energy and focus.