To perform a forward lunge correctly, drop your hips straight down, then drive off your front heel to push back to the starting position, using your arms for balance if needed.
Here's a more detailed breakdown:
- Starting Position: Stand tall with your feet hip-width apart. Maintain a neutral spine and engage your core.
- Step Forward: Take a controlled step forward with one leg. The length of the step is crucial; too short or too long can affect your balance and form.
- Lower Your Body: Lower your body until your front thigh is parallel to the floor and your front knee is directly above your ankle (forming a 90-degree angle). Your back knee should be hovering just above the ground. Importantly, ensure your front knee doesn't extend past your toes.
- Maintain Proper Alignment: Keep your torso upright and your core engaged. Avoid leaning forward or backward excessively.
- Push Back Up: Drive through the heel of your front foot to return to the starting position.
- Repeat: Repeat on the same leg for a set number of repetitions or alternate legs with each lunge.
Key Considerations for Proper Form:
- Knee Alignment: Pay close attention to your front knee. It should track directly over your toes and not collapse inward or outward.
- Core Engagement: Keeping your core engaged throughout the movement will help stabilize your spine and maintain balance.
- Balance: If you're struggling with balance, try widening your stance slightly or focusing on a stationary point in front of you. Using your arms can also help.
- Breathing: Inhale as you lower into the lunge and exhale as you push back up.
Common Mistakes to Avoid:
- Letting your front knee extend past your toes.
- Rounding your back.
- Leaning too far forward.
- Not engaging your core.
- Using momentum instead of controlled movement.
By following these instructions and focusing on proper form, you can safely and effectively perform forward lunges and reap their benefits.
