22.1.13

Perfect Form: Lunge

So far, I've been over the basics of a Squat, Push-up and Plank; all quintessential exercises that form the basis of more progressive exercises. Now it's time to nail those lunges...

Areas worked by lunges; red - primary, yellow - secondary

Lunges work your hips, glutes, hamstrings and quadriceps and are often included in various yoga poses. A long lunge emphasizes the glutes whereas a short lunge emphasizes the quadriceps. You can do your lunges just using bodyweight, or make them more difficult by using dumbbells / barbell. 

So, how do you do it?!

1. Begin by standing with your feet hip width apart. Relax your shoulders keeping them away from your ears whilst opening your chest and focusing straight ahead of you.



2. Take a step forward on one leg, keeping both toes pointing forward. Bend your knees, and drop your hips down towards the ground; your front thigh should be parallel to the ground whilst your back knee is off the ground both at about a 90 degree angle.



3. Ensure that your front knee is directly above your ankle with both knees tracking forward. Keeping the weight in your heels,  push through your front leg to return to the starting position and repeat on your other side.

I suggest the following number of sets and repetitions:
Beginner: 1 set of 12 reps per leg
Intermediate / Advanced: 2 sets of 12 reps (or an alternative advanced version)

As with most exercises, there are plenty of variations out there; one of my favourite being Alternating Forward Lunge with Shoulder Press; check out the video :) 

Elle :) x

P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP. 

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