Something we hear all the time in Body Studio:
“I can’t do lunges because they hurt my knees”
Movements outside of ‘the gym‘ like walking up and down stairs, getting in and out of our car, bending down to pick up your wallet off the floor, running… yep! … include lunging in some form or another.
The reason a lunge may hurt is potentially down to technique, in other words if a lunge hurts you may be lunging badly. So I put together this simple guide of what to – and what not to do.
- Stand feet hip width apart.
- Soft knees.
- Maintain a slight curve inwards at your lower spine.
- Chest up right, shoulders back and down, engage the core and constantly keep this activated.
- Extend one leg forward. (Long step)
- Back foot – Heal up and make sure your foot it straight.
- Front foot – Foot straight and toes facing forward.
- Body upright – Chest up, shoulders back and making sure you are still engaging your core.
- Move down into a deep lunge. (Core still engaged)
- Knee’s should angle down straight.
- Body up right all the way down into the lunge.
- Back foot remains straight. Heal up.
- Stand up to start again.
What not to do!
- This is what a lunge should NOT look like.
- Feet not facing forward.
- Body leaning forward.
- Knees internally rotated.
by @Grizzlar6946 for Body Studio