To perform bench lunges (also known as rear-foot elevated split squats), place the top of your foot on a bench, brace your core, and lower yourself down while keeping your front knee behind your toes. When your front thigh is parallel to the floor, pause, then return to the starting position.
Here's a breakdown of how to do bench lunges correctly:
- Starting Position: Stand facing away from a bench or elevated platform. The bench should be about knee-height or slightly lower.
- Foot Placement: Place the top of one foot on the bench behind you. Your other foot should be far enough forward that, when you lunge, your front knee doesn't go past your toes.
- Core Engagement: Engage your core muscles to stabilize your spine throughout the movement.
- Lowering Phase: Slowly lower your body by bending your front knee. Keep your front knee aligned with your front foot. Your back knee will naturally bend as you descend.
- Depth: Lower yourself until your front thigh is parallel to the floor or slightly lower, and your back knee is close to the ground (but not necessarily touching).
- Pause: Briefly pause at the bottom of the movement.
- Ascending Phase: Push through your front heel to return to the starting position, maintaining core engagement.
- Repetitions: Complete the desired number of repetitions on one leg before switching to the other leg.
Key Considerations:
- Knee Alignment: Ensure your front knee doesn't go past your toes. If it does, adjust your stance by moving your front foot further forward.
- Balance: Bench lunges require more balance than regular lunges. Focus on maintaining stability by engaging your core and finding a focal point in front of you.
- Bench Height: Experiment with different bench heights to find what works best for your flexibility and comfort level.
- Progression: If bench lunges are too challenging, start with regular lunges or split squats on the ground to build strength and stability.
- Listen to Your Body: If you experience any pain, stop the exercise and consult with a healthcare professional.
