Mastering the perfect lunge is important to ensure you are working the right muscles and not the wrong ones. We love the lunge as it works your hips, glutes, quads, hamstrings, core and inner thighs! Plus it can be performed anywhere and at anytime.
Follow our guide below for the perfect form on different variations and soon you will be lunging right each and every-time.
Reverse Lunge: The best and only place you should start if you are new to lunging (correctly). This has the lowest impact on the knees and is easy to practice with the help of a mirror. To do this, lift your left foot off the floor and step backward and lower your left knee to the floor at a 90 degree angle. Use your thigh muscles to push up and return back to the starting position and change legs
Walking lunge: Once you have mastered the reverse lunge, it may be time to transition to a walking forward lunge. The dynamics of moving forward continuously, without touching down the back foot in between, can seem difficult. It is all about balance, focus and picking a point of reference. To complete this lunge, place the hands on the hips and step forward, as you lower your back knee towards the floor at a 90 degree angle, ensure the front leg is in line with the knee and that you can see your big toe. Lift the back foot and step forward, repeat.
Ski lunge: This one is a little more advanced. Standing with the feet hip distance apart, allow one foot to step behind you at an angle (like a grape vine), then bend into the lunge. Step together and repeat on the other side.
Plyometric lunge: These are jumping lunges that are great to get the heart rate up and work the leg muscles at the same time. Step into a forward lunge then jump up as you switch legs mid-air and land back down carefully onto the other side. Repeat.
Lateral lunges: A wonderful burner for the inner thighs, lateral lunges should be done in a wide stance to start. With the toes shooting out, lean the body over to one side as you bend into the knee and lunge towards one direction, ensure the chest is open and core is activated. Glide towards the other side and lunge deep, keep a continual flow.
Remember to keep your upper body upright and activate your core as you lunge.