Brisbane Physiotherapy Technique Series: The Lunge
How to Lunge: A Guide from Brisbane Physiotherapy
Lunges are a versatile lower-body exercise that builds strength, improves balance, and increases flexibility. They target key muscle groups like the quadriceps, glutes, and hamstrings while also engaging the core for stability. When performed correctly, lunges can help with injury prevention and rehabilitation. Here’s a step-by-step guide on how to lunge safely and effectively.
Step 1: Setting Up Your Stance
Start by standing tall with your feet hip-width apart and your hands on your hips or by your sides for balance. Engage your core to support your spine and maintain an upright posture throughout the movement. The lunge stance can be modified depending on your mobility, but make sure you have enough space to step forward without losing your balance.
Step 2: Stepping into the Lunge
Take a step forward with one leg, keeping your torso upright. As your foot lands, bend both knees to lower your hips toward the floor. Aim to create a 90-degree angle in both knees, with the front knee aligned directly above the ankle. The back knee should hover just above the floor without touching it. Distribute your weight evenly through the front foot and the ball of the back foot.
Step 3: Maintaining Proper Form
As you lower into the lunge, avoid letting your front knee extend beyond your toes, as this can place unnecessary stress on the knee joint. Keep your chest lifted and your shoulders back to maintain a neutral spine. Your gaze should be forward to help keep your balance. The lunge depth may vary, but always prioritise form and control over reaching a specific depth.
Step 4: Returning to the Starting Position
To complete the movement, push through the heel of your front foot and drive back up to the starting position. Bring your feet together, and repeat the lunge on the other leg. Aim to perform an equal number of repetitions on each side to promote balanced muscle development.
Common Mistakes to Avoid
Leaning Forward: This can strain the lower back. Keep your torso upright.
Letting the Front Knee Collapse Inward: This misalignment can increase the risk of knee injury. Keep the knee in line with the toes.
Short or Overly Wide Strides: Aim for a comfortable step length that allows you to keep control.
Benefits of Lunges
Lunges are great for improving functional movement patterns used in daily activities. They’re a staple exercise for building lower-body strength, addressing muscle imbalances, and aiding rehabilitation. If you need guidance or experience any discomfort, a Brisbane physiotherapist can provide personalised advice to optimise your lunge technique.
