The Lunge

The lunge is one of the most commonly prescribe exercises in gyms, it is also more often than not performed incorrectly. As a base I shall explain the lunge and more exercises as time goes by adding a new exercise monthly.

What Is It?

The basic lunge is one foot in front of the other bending the front knee. Now that’s not too helpful. Step by step the lunge is as follows:

1. Place your feet one in front of the other, front foot forward of your body and back leg behind your body.

2. Lift your rear heel up off the ground leaving your toes on the ground. Keep your whole front foot planted on the ground, don’t lift it up at all.

3. To start the movement bend your front knee, putting all of your body weight through the front foot. When you’re as low as you can go push through your front heel to straighten your front knee.

4. Repeat for the set range, alternating feet at the end of each set.

Why Do We Do It?

The primary function of a lunge is to develop single leg strength and stability. Most people have a dominant side, the role of single side exercises is to try and eradicate the difference between dominant and non-dominant side. This is also good for preventing knee, hip and ankle injuries as we seldom use both legs at the same time.

What Muscles Are Worked?

Your dominant leg muscles are the primary movers for this exercise, quadriceps, hamstrings, calf (gastrocnemius and soleus), gluteals and abdominals if your maintaining correct posture.

What Else Can I Do With It?

There are many additions to the basic lunge and these will be addressed further down the line or you can e-mail me for any ideas.