Perfecting Your Lunge

Lunges are one of the most commonly performed lower body exercises, yet many people’s execution is poor.  Lunges are an extremely functional exercise.  The tandem position mimics many of the daily activities we perform, as well as challenging our balance and coordination.  Perfecting your lunge translates to improved walking, running, and stair climbing mechanics and patterns.  This results in increased overall efficiency and prevention of lower body injuries during repetitive activities.

The common mistakes, problems and solutions associated with lunges include:

MISTAKE:  The front knee being too far forward over the toes.

 

 

 

 

PROBLEM: When the knee is too far forward it places increased force and strain through the knee, which over time can result in knee injury and/or pain.

SOLUTION: Take a longer step forward or backward so feet are further apart.  From this position take your hips straight down to the floor and don’t shift your weight forward.

 

 

 

 

MISTAKE: The front knee moving inward toward the big toe.

 

 

 

 

PROBLEM: Your gluteus medius and gluteus maximus muscles are responsible for stabilizing your hip and pelvis.  When they don’t activate during your lunge the front knee will move toward your big toe, which places the kneecap in a disadvantageous position and over time can result in knee injury and/or pain.

SOLUTION: Complete gluteal strengthening exercises prior to performing your lunge.  You can also use a resistance band to cue your gluteals to kick in as demonstrated in exercise #3 below.

Exercises to Perfect Your Lunge

Complete the exercises in the order written.

1. Standing Extension with a Resistance Band – Gluteus Maximus Strength
   
   • Tie a resistance band in a loop around a sturdy pole
   • Place one leg in the loop and have the band just above the knee. This will help you focus on engaging your gluts over your hamstrings
   • If you don’t have a sturdy pole you can tie the band in a loop around both your legs just above your knees
   • Use something for balance
   • Turn your foot out towards your baby toes slightly
   • Squeeze your stomach and bum muscles (gluts)
   • Using your bum muscles bring your leg behind you
   • Keep your low back still, don’t let it arch
   • Hold 3 seconds
   • Slowly bring leg back toward left continuing to squeeze your gluts
   • You should feel this exercise throughout your entire bum cheek
   • Do 8-12 repetitions on each side
2. Standing Abduction with a Resistance Band – Gluteus Medius Strength
   
   • Tie a resistance band in a loop around a sturdy pole
   • Place your right foot in the loop and have the band around your ankle
   • If you don’t have a sturdy pole you can tie the band in a loop around your ankles
   • Use something for balance
   • Have your left foot in front of the band
   • Squeeze your stomach and bum muscles (gluts)
   • Bring your right leg out to the side and slightly back
   • Hold 3 seconds then bring right leg back in continuing to squeeze gluts
   • As you are bringing your right leg out to the side you should be really focussing on the left leg. As you bring your right leg out your left hip will want to shift to the left.  You are going to really squeeze your gluts to prevent that from happening.  You want to keep your hips and upper body as still as possible.
   • You will feel the upper outside area of your bum working on both sides but the focus should be on the standing leg
   • Do 8-12 repetitions on each side
3. Reverse Lunge with a Resistance Band
   
   • You are going to start working on reverse lunges even though we are almost always moving forward in daily life. Reverse lunges force you to bear more weight through your front leg and a greater need for your gluteals to work throughout the entire lunge
   • If possible do this exercise in front of a mirror so you can monitor the position of your front knee
   • Use something for balance initially
   • Tie a resistance band in a loop around a sturdy pole
   • Have the band to your left and place your right leg in the band so it’s just below your knee
   • Squeeze your stomach and bum muscles (gluts)
   • Step back with your left leg and bend both knees to lunge down
   • As you lunge down resist the pull of the band on your right knee. In order to do this you have to use your gluts
   • Hold at the bottom for 2 seconds then com back to the starting position continuing to squeeze your gluts
   • Do 12-15 repetitions on each side

These exercises are a great addition to your current workout or as a warm up before a workout or run.  Once you have perfected your lunge there are a variety of ways to increase the difficulty and challenge your body in different ways.  The possibilities are endless!

 

Written by: Kaitlin Turner – Registered Physiotherapist