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How to execute the proper form for a lunge
By Christina | September 28, 2008
According to the research done by American Council on Exercise (ACE), one of the best exercises you can do for your butt or the gluteus maximus, gluteus medius and the hamstring is the lunge. This exercise incorporates functional stability, balance and overall body coordination and proper posture alignment, which is very useful for muscle development and conditioning.
Lunges can be done anywhere without much space or any equipment. Of course, if you have space and some dumbbells that’s even better. However, you can simply use your body weight to act as the resistance.
Although the lunge exercise looks simple, it is not easy to do a proper and good lunge. You want to focus on the proper technique during execution of the exercise rather than the amount of resistance or the number of reps. Once the correct technique has been learned, you can adjust and vary the resistance and number of sets and reps according to your level.
These are the key points on the proper execution of the lunge exercise:
1. Both feet together, toe pointing forward.
2. Left leg step forward, shoulder feet apart, with heel landing on the ground.
3. Shift center of gravity to the mid point of the body, back leg heel raise with ball of foot in contact with the ground.
4. Lower body by flexing both knees until both knees is at right angle. Front knee should not go beyond the front toe. Imagine the back knee dropping a line vertically downward.
5. Return to original standing position by pushing back the front leg.
6. Repeat steps 2 through 5 for the alternate leg.
Common Mistakes & Correction
1. Toes not pointing straight forward, which will add unnecessary pressure and stress onto the knee. Always ensure correct alignment before lowering of the body.
2. Body leaning forward, causing center of gravity to shift forward, adding unnecessary pressure and stress onto the knee. Maintain body erect and spine neutral and look far.
3. Keeping both your legs in a straight line, will reduce the base area and the centre of gravity to fall outside of the base area which will cause instability and off balance. Keep both feet at least shoulder width apart, which will increases your base of support and makes your body more stable during exercise execution.
4. Front knee bend beyond the front toe, adding unnecessary pressure and stress onto the knee. Increase the width of between the front and back leg and adjust until both knees are at right angle using mirror or feedback from personal trainers.
Make sure to check with your doctor before you start any program of exercise.
Topics: General |
