Lunges form an important part of the leg workout, here are instructions on how to perform lunges properly.
When it comes to performing lower body workout without weight, lunges and squats are mostly used. As these are excellent exercises which focus on many major muscles in the lower body. But, if the proper form is not maintained while performing the workout, then the muscle will not be properly worked on. Also, it can lead to serious injury of the back and knees.
How to Perform Lunges Properly?
The Form
- First of all, stand tall and keep a little less than shoulder-width distance between your legs.
- Keep your weight in the middle of your feet and let your arms be straight at your sides.
- You can keep your hands on your hips or hold them straight ahead of you, parallel to the floor.
- Keep your head centered and do not put any strain on your neck.
- For better concentration, you can focus on a point which is in front of you.
- This is your starting position.
The Motion
- Step forward with your right leg. Make sure both the feet are pointing straight ahead. Then slowly lower yourself down.
- When you lower yourself down, your both knees should be at about 90 degree angle at the bottom of the movement. The back leg’s feet when you are going down should be on balanced on the balls of the feet.
- The knee of your right leg should not go beyond your toes and keep your shin perpendicular to the ground. Then push back up and repeat.
- When you are going down breathe out, and when going up breathe in. Make sure you remain balanced during the whole motion.
- While performing this motion keep your back arched and keep your torso a bit tilted to the front for better balance.
- Perform 20 reps then rest for a minute. Switch sides and repeat. Then wait for a minute.
- This will be your one set. Now, perform a second set with the same technique to get maximum benefit.
More Tips
- Avoid putting too much stress on the knee by having it overlap past the toes.
- Keep looking straight ahead and not down otherwise you will end up with a cramp in the neck.
- Avoid touching the knee to the ground, just let it come close to the ground.
- You can monitor your form and motion of the exercise by performing the exercise in front of a mirror, or asking a friend to check the form and motion.
- To add more intensity to your workout you can hold a light dumbbell in each hand. Doing lunges with weights will help to balance better and improved endurance.
- Once you are able to perform the above basic/forward lunge exercise, consider performing the forward lunge with twist, reverse lunge exercise, drop lunge workout, and other variations of this exercise.
So, next time you do lunges remember the above tips. Maintain proper form, use the right technique, and follow the right breathing pattern and you will get maximum out of your workout.
