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My hot assistant Gabi 😉

Some time ago I wrote an article about the Single Legged Deadlift. There I mentioned how important one legged exercises are, for fixing the disbalance between both legs. Today I will start a sequence of posts about lunges, their different variations and the common errors when performing them. Even though lunges aren’t the typical one legged exercise, their my all time favorite after different squat variations. Besides having a subjective attitude to lunges, they also have a bunch of objective advantages, that make them an excellent exercise to fix any disbalances between both legs, improving your balance and coordination, and strengthening the muscles that stabilize the knees.

Today I will introduce you to the right performance of standard stationary lunges, and some of the common mistakes people do, when performing a lunge.

1)Stand straight with your body tight( no leaning, no dropping the hips forward or sticking your tummy forward)

2)Make a longer step forward, by landing on your heel and then transitioning to your whole foot.3) Drop the leg behind straightly down, till it almost touches the ground. Don’t lean and don’t let the knee of your front leg, to go forward!4) In order to get back up, push back through the heel of your front leg.Common mistakes:1.You make a really short step forward and you put the weight on your toes, lifting your heel. This is wrong and it really loads your knees way too much. Think about doing an exaggerated step forward and dropping your back knee straight down,without leaning forward.That is a wrong way to perform a lunge!

2. You turn your foot inward. That also messes up the knees and if you are doing the lunge with bigger weights you could injure yourself pretty bad! More often than not if you have instability in your ankles or a disbalance in your calf muscles, you turn your foot inward.

See how the foot is turned inward? That is wrong!

3. You let your knees cave in. One of the reasons could be due to mistake number 2(turning your foot inward). That instinctively forces your knee to cave in. Another reason could be your weak glutes( your butt muscles). They play an important role in stabilizing your knee and when they are weaker, your knee will cave in.

See how the knee is caving in? That is wrong!

4. You lean forward. Often, beginners tend to lean too much forward. That is due to weak glutes AGAIN and stronger quadriceps. I already discussed the balancing role of anterior and posterior chain here. If you are making this mistake, it would be good to stretch your hip flexors and your quadriceps more before lunging, as well as incorporating more exercises to strengthen your posterior chain.

See how she leans forward? That is wrong!

When doing a lunge there are a lot of arguments about the length of the step forward, but my observations and my experience, show me that longer step forward is better because:

1.More often than not people doing a shorter step, make the mistake to put more weight on their toes and lifting their heel, which is wrong.

2.A lunge with a shorter step forward is a quad dominating exercise, and personally I am not a fan of it, because it puts more stress on the knee!

For those of you who perform the lunge with a shorter step forward and you don’t have knee problems GREAT! But  I wouldn’t advice you to do it like that and I do not teach any of my clients to perform a lunge like that! 🙂

Do you incorporate lunges in your work outs? How do you prefer doing them-with a longer or a shorter step forward?

P.S. If you enjoyed this article, please share it with your friends! I’d greatly appreciate it!

And here are some more pics of my clients!

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение. https://inspiredfitstrong.com/bg/za-ines/bio/

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

Зала IFS Стрелбище

гр. София, ж.к. Стрелбище, ул. Мила родина 36
+359 877 963 124
gym@inspiredfitstrong.com

Зала IFS Изток

гр. София, кв. Изток, ул. Незабравка 25 (от страната на Борисовата градина, под ресторанта на Парк Хотел Москва)
+359 877 963 124
gym@inspiredfitstrong.com

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