When performing different exercises, we learn how to perfect them to the best of our ability. One exercise that is very common is lunges. Lunges are a quintessential exercise. You can do them anywhere and the effects can be seen in no time, in the form of shapely, toned legs and backside (just in time for bikini season!). If you're planning on incorporating lunges into your routine, make sure you're not doing more harm than good.1 It's very important to perform lunges properly not only for form, but for safety.
- Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.1
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.1
DO’s
- Knee of the forward leg is aligned with the ankle.2
- Heel of the rear leg is lifted off the floor.2
- Back knee bends enough to form a straight line from shoulder to hip to knee.2
- Back is neutral, and chin is parallel to the floor.2
- Shoulders and hips are even.2
Abdominal muscles are pulled in.2
DON’TS
- Body is slouching forward, not upright.2
- Knee is not properly bent to form a straight line from shoulders to knees to hips.2
- Back is curved and head is lifted.2
References:
1Know Your Basics: How to Do a Lunge. (2012). Retrieved April 10, 2016, from http://www.shape.com/fitness/workouts/know-your-basics-how-do-lunge
2Strengthening your core: Right and wrong ways to do lunges, squats, and planks - Harvard Health Blog. (2011). Retrieved April 11, 2016, from http://www.health.harvard.edu/blog/strengthening-your-core-right-and-wrong-ways-to-do-lunges-squats-and-planks-201106292810
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