The Anatomy of a Perfect Lunge
By Dyan Quesada MPT, ATC

• The many benefits of a lunge include:
  
• Strengthening and toning of the gluts, quadriceps, and hamstrings
  
• Excellent for improving posture
  
• Core training
  
• Improves balance and coordination
  
• Strengthens arms if weights are used
  
  

1. Start with feet next to each other, with six inches between them. Hands by your side, pelvis in a neutral position, with abdominals gently pulled in.
   
2. Step forward approximately two feet with the right leg, and bend both knees until the back knee is six inches from the floor. Keep weight distributed evenly on both legs, and back heel lifted up.)
   
3. “Push-off” with the right leg, and lift back to starting position.
   
4. Repeat on other side.
   
   

* The most common error made when performing this exercise is not keeping the back in a straight line when bending both knees. Try to avoid leaning forward or back.

* Perform this exercise in a mirror to see if you are maintaining good form (see picture on right.)

• Start with 3 sets of 10 repetitions (alternating right and left.)
  
• Use dumbbells in your hands for a more challenging exercise.
  
• Perform lunges stepping backwards or sideways.
  
• Perform a pivot 180 degrees into a lunge.
  
• Perform lunges in multiple directions during one set.
  
• Make the base of support smaller to challenge your balance (e.g. start with your feet touching in the starting position.)
  
• In a “lunged position” drop down and up 10 times before switching to the other leg.

Precautions/ Other Suggestions:

This exercise may not be indicated if you have one or more of the following: arthritis in the toes, knees, hips, or back, poor balance, or poor posture due to pain.

This exercise can be performed with one hand on a barre’ (or kitchen counter) if balance is an issue.

Try not to let the front knee go past the ankle when you are in a lunge.