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How to Do the Proper Lunge?

Published in Exercise Technique 3 mins read

To perform a proper lunge, maintain an upright posture, lift your back heel high, and move straight down.

Here's a breakdown of how to do a proper lunge, incorporating information from the YouTube video titled "Lunges For Beginners - How To Do A Lunge Without Pain!":

Lunge Technique

Here is a guide on how to do a lunge properly and safely:

  • Starting Position: Stand with your feet hip-width apart. Maintain an upright posture with your core engaged.

  • Step Forward: Take a large step forward with one leg. Ensure that your front knee is directly above your ankle when you lower down.

  • Lowering Down: Lower your hips straight down towards the floor.

    • Back Heel: Keep your back heel lifted up so you are on the ball of your back foot. According to the video at [1:47] and [6:32], lifting the back heel is crucial for proper form.
    • Movement: Move straight down.

  • Knee Position: Keep your front knee aligned with your ankle and do not let it go past your toes. Your back knee should be hovering just above the ground.

  • Posture: Keep your upper body upright, chest lifted, and core engaged throughout the movement.

  • Push Back: Push through the heel of your front foot to return to the starting position.

  • Alternate Legs: Repeat the movement with the opposite leg.

Key Points for a Proper Lunge

Element Description
Posture Upright body with an engaged core.
Front Knee Above ankle, not going past toes.
Back Heel Lifted high off the ground (on the ball of your foot).
Movement Straight down toward the floor, not forward.

Tips for Beginners

  • Start Slowly: Begin with a few repetitions and gradually increase the number as you gain strength and confidence.
  • Use a Mirror: Practicing in front of a mirror can help you maintain proper form.
  • Control the Movement: Avoid any jerky motions, maintain a slow and controlled movement while performing the exercise.
  • Listen to Your Body: If you experience any pain, stop the exercise immediately.

By adhering to these guidelines and focusing on proper form, you can effectively perform lunges to strengthen your lower body.

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