Technique Series: The Lunge
How to Lunge: Proper Technique and Physiotherapist Tips
Lunges are a versatile and effective lower-body exercise that builds strength, improves balance, and increases flexibility. They target key muscle groups like the quadriceps, glutes, hamstrings and calves while also engaging the core for stability. When performed correctly, lunges can strengthen the legs, improve balance, enhance flexibility and help with injury prevention and rehabilitation.
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 on how to lunge safely and effectively:
Step 1: Setting Up Your Stance
Start by standing upright & 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, keeping your hands on your hips or by your sides to help with balance. 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 controlled step forward with one leg, keeping your torso upright. 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. 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, not leaning forward over your toes. Your back knee should hover above the ground without touching it, and your torso should remain upright. 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. Avoid twisting or letting your knees collapse inward during the movement. 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.
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.
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.
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. If you need guidance or experience any discomfort, a Brisbane physiotherapist can provide personalised advice to optimise your lunge technique.
