Lunge position

Stand with your feet close together and your hands on your hips.

Actions of the Lunge

Keep your back neutral and your head in an upright position,place your hands on your hips for stability. Take a step forward, bend your lead leg at the knee to a 90 degree angle, while dropping your back leg until it is parallel with the ground. When you drop your back leg the knee on that leg should descend straight down, which will result in you having to balance on the toes of the back foot. Once you have done the above and are at the bottom of the movement you will need to return to the starting position by slowly rising back up to the starting lunge position. While returning to the starting lunge position you should e pushing with your front leg and elevating your torso with the power of the back leg.

Things to be Avoided with the Lunge

• Try to avoid raising the heel of your front foot off the floor during the lunge movement

• try not to rotate your hips or torso during the lunge

Major Muscles Worked by the Lunge

• Vastus Medialis

• vastus lateralis

• vastus intermedius

• rectus femoris

• gluteus maximus

• biceps femoris

• adductor magnus

The lunge is a great exercise for developing the leg muscles, while at the same time helping to develop balance and stability. Once you have mastered doing lunges with your body weight you can progress to adding weight by either putting a barbell across your shoulders and doing the lunge or you can grasp dumbells in your hands while doing your lunges.

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