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5 Lunge Variations

Lunges are really long steps….. that’s a good way to describe them. They are great for single-leg strength, stability, and balance (works your core too). They are also an exercise that is commonly practiced, yet it is commonly done incorrectly in an unsafe and ineffective manner. Poor posture from daily activities and lack of knowledge of doing them. I am here to provide simple, step-by-step progressions to be able to perform lunges in a safe and effective manner.

            The key points to keep in mind while performing all variations of Lunges:

·       Feet:

o   Forward foot: Toes pointing straight, weight on your heels, toes down.

o   Back foot: Toes pointing straight, weight on your toes/balls of feet, heel off the ground.

·       Legs:

o   Forward foot: Triple flexed (ankle, knee, and hip) on the way down, triple extension on the way up. Knees should not pass your toes while coming downwards. Brace your leg muscles on both legs.

o   Left foot: Starting position is already flexed and stabilizing.

·       Hips/Torso: Abs and glutes braced while keeping a neutral spine and pelvis

·       Shoulders: Neutral and should not round forward

·       Neck/Head: Also neutral. Be mindful if your head protrudes forward.

 

Here are the 5 Lunge variations that I will demonstrate today. Try doing 2-3 sets of 10-12 reps on each leg in a safe and proper manner before advancing to the next variation:

 

 

1.     Static Lunge:

a.     If you have never done lunges or have trouble doing one, start here. Just follow the steps above.

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2.     Forward Lunge:

a.     Start this lunge out in a standing position with both feet together. Take a step forward and then proceed to do the lunge pattern. Return to the standing position and repeat with the same or opposite leg.

3.     Back Lunge:

a.     Start this lunge out in a standing position with both feet together. Take a step backward and then proceed to do the lunge pattern. Return to the standing position and repeat with the same or opposite leg.

4.     Side Lunge:

a.     Start this lunge out in a standing position with both feet together. Take a step sideways and then proceed to do the lunge pattern. Return to the standing position and repeat with the same or opposite leg.

5.     Jump Lunge.

a.     A more advanced lunge that should only be done when you have the proper stability, strength, and power to do so. It’s similar to the static lunge except for the explosiveness of the jump.

 

Share this with a friend that can use these tips and feel free to ask me any questions, provide feedback, or give suggestions on future topics. Thank you for your time and see you next week!

 

Marcos Hurtado CPT, CES

Owner of On The Go Fitness

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