Technique Series: The Lunge
Mastering Lunges: Proper Technique and Physiotherapist Tips
Lunges are an effective lower-body exercise targeting the glutes, quads, hamstrings, and calves. When done correctly, they can strengthen the legs, improve balance, and enhance flexibility. However, poor lunge technique can lead to joint strain or injury, especially in the knees and lower back. Ensuring a safe, effective lunge form and seeking a physiotherapist's guidance may be just what you need to improve your strength training safely and avoid injury.
Proper Lunge Technique
A basic lunge involves stepping one leg forward while keeping the other leg behind, then lowering your hips until both knees are bent at approximately 90-degree angles. Here’s a step-by-step guide:
Start Position: Stand upright with your feet hip-width apart. Engage your core and keep your hands on your hips or by your sides to help with balance.
Step Forward: Take a controlled step forward with one leg. The length of your step will depend on your flexibility and strength; generally, it’s a large enough step to ensure you don’t put excess strain on the knees.
Lower Down: Bend both knees until they form right angles. Your front knee should be directly above your ankle, not leaning forward over your toes. Your back knee should hover above the ground, and your torso should remain upright.
Push Back: Push through the heel of your front foot to return to the starting position. Avoid twisting or letting your knees collapse inward during the movement.
Breath and Balance: Inhale as you lower down and exhale as you return to the starting position. If balance is an issue, start with stationary lunges instead of forward lunges.
How a Physiotherapist Can Help
While lunges seem straightforward, many people experience knee pain or feel off-balance when performing them, which can be a sign of poor form, muscle weakness, or lack of flexibility. A physiotherapist can assess your technique and identify areas where you may be compensating, potentially leading to issues down the track.
In addition, a physiotherapist may suggest modifications or complementary exercises to strengthen the muscles that support lunging movements. For example, they might work with you on core stability, ankle mobility, or hip flexibility. Tailoring a program to your needs will ensure you progress without risking injury.
Finally, if you’ve had previous injuries or joint pain, a physiotherapist can guide you in adjusting the movement to your capabilities. By working with a professional, you can develop confidence in your technique and ensure you’re getting the most out of lunges without straining your body.
Mastering the lunge with expert guidance can boost your lower body strength safely, ensuring you build a strong foundation for more challenging exercises.
