In Part 1, we discussed the three prerequisites necessary for safely performing a lunge (be sure to watch if you haven’t yet!). In this next section, we’ll delve into the technique behind executing a safe and proper lunge. Mastering the correct form is crucial for preventing injuries and maximizing the benefits of this exercise. Here’s a step-by-step guide to ensure you get it right:
- Use a Support for Balance: Having a stick, dowel, or a sturdy chair nearby can help you maintain balance as you practice your lunging technique. This support is particularly useful for beginners and those who are working on their stability.
- Step Forward with the Left Leg: Hold the dowel in your right hand and step forward with your left leg. Make sure the step is controlled and deliberate to avoid sudden movements that could lead to instability.
- Ensure Adequate Space: Maintain about 3 feet of space from foot to foot. If you are taller, especially if you are 6 feet or more, you may need a bit more space to perform the lunge comfortably.
- Align Your Hips and Feet: Square off your hips so they are facing forward. Both feet should be pointing straight ahead as if they are on parallel train tracks. This alignment helps in maintaining proper balance and reducing strain on your knees and hips.
- Maintain a Straight Spine: Keep your spine long and straight throughout the movement. Your rib cage should be aligned over your pelvis, ensuring that your torso remains upright and stable.
- Elevate the Back Foot: As you perform the lunge, raise up on the ball of your back foot. This helps to maintain balance and engages the calf muscles.
- Gradual Descent: Begin by lowering yourself just ¼ of the way down. If this feels pain-free, you can gradually increase the depth of the lunge. Progress to ½-way, then ¾ of the way down as you gain confidence and comfort.
- 👉 Important Note: When performing lunges as an exercise, you should not aim to go all the way to the floor. The maximum depth should be where your front thigh is parallel to the floor, your front knee is bent at approximately 90 degrees, and your back knee hovers just above the floor. Going beyond this depth is not necessary and could increase the risk of injury.
- Check Knee Alignment: Ensure that your front knee stays in line with your middle toes and does not extend beyond them. This alignment is crucial for preventing knee strain and maintaining proper form.
- 👉 Modifying the Depth: If you cannot lower yourself to the floor but still want to increase the range, place your left hand on your front thigh for support. Hinge forward from your hips while keeping your back straight, and carefully lower yourself down. This modification allows you to work on your depth and technique while still maintaining control and stability.
By following these steps and paying attention to your body’s signals, you can perform lunges safely and effectively. Remember to start with a range that is comfortable for you and gradually increase intensity as your strength and technique improve. Consistent practice with proper form will help you reap the full benefits of this powerful lower-body exercise.
