To perform a split lunge, maintain a split stance with one foot forward, then lower your back knee towards the ground while keeping your front knee aligned over your ankle, before returning to a standing position.
Here's a breakdown of how to properly execute a split lunge:
- Starting Position: Stand tall with your feet hip-width apart. Take a step forward with one leg, creating a split stance. Your front foot should be flat on the ground, and your back heel lifted.
- Lowering: Keeping your core engaged and your back straight, lower your back knee towards the ground. Aim to bring it close to the floor without actually touching it. Your front knee should be directly above your ankle, forming a 90-degree angle. Avoid letting your front knee extend past your toes.
- Ascending: Push through your front heel to return to the starting split stance position. Maintain control throughout the movement.
- Repetition and Sets: Repeat the lunge for the desired number of repetitions on one leg, then switch legs and repeat.
Key Considerations for Proper Form:
- Core Engagement: Keep your core engaged throughout the exercise to maintain stability and prevent lower back pain.
- Posture: Maintain a straight back and avoid leaning forward excessively.
- Knee Alignment: Ensure your front knee tracks directly over your ankle. Avoid letting it drift inward or outward.
- Controlled Movement: Perform the lunge with slow, controlled movements. Avoid bouncing or using momentum.
By focusing on proper form, you can maximize the benefits of the split lunge and minimize the risk of injury.
