Lunge
Removal thigh flabAbout
This workout is excellent for your glutes, and also for developing a coordination of lower body muscles!
How to Lunge
Starting Position
1. Please spread your legs shoulder-width apart and place your hands on each side of your waist.
2. Open your chest and straighten your back.
Proper Form
1. Step forward with one foot and raise the heel of the opposite foot.
2. Lower yourself until the angle of both knees is 90 degrees.
3. Keep your chest open and your back straight as you return to the starting position.
4. Repeat the same with the opposite leg.
Breathing Technique
Breathe in while going down, and breathe out while going up.
Muscles Lunge Works
Main muscleStep forward, lower your body, then push through the front leg to stand back up. The main muscles driving this movement are the quads and glutes of the front leg. Your quads straighten the knee, and your glutes extend the hip to lift you.
Supporting musclesYour hamstrings assist hip extension, your adductors help keep your leg from wobbling side to side, and your core keeps your torso from tipping forward or leaning to one side.
How it should feelAs you push through the front foot, you should feel the front thigh and glute tighten together. The back leg should feel like it is helping with balance, not doing the main work.
Signs you're offIf your front knee caves in or your torso leans to one side, the front-leg tension is breaking down. If you slam your back knee into the floor, you may be adding unnecessary joint stress.
Remember thisPush through the whole front foot and lift yourself with the front quad and glute.
Muscles used
- Quadsfront of the thighs from above the knees toward the hips
- Glutesthe large muscles that make up your butt
- Hamstringsback of the thigh from the glutes to behind the knee
- Adductorsinner-thigh muscles from the groin toward the knee
- Coremuscles around the abs, lower back, and pelvis
- Hip flexorsmuscles at the front of the hip that help lift the thigh
Setting Up for Lunge
Setup orderClear the space in front → Check if the floor is not slippery
Exercise space
Set it like thisLeave some space in front so you can take a step forward.
How to checkYou just need enough space so that you don't bump into walls, equipment, or people when you step forward.
Floor condition
Set it like thisIf the floor is slippery, lay down a Mat or prepare on a flat, non-slip surface.
How to checkMake sure the floor where you step is not wet or slippery.
Watch out forAvoid starting with you start in a place with a narrow space in front or a slippery floor.
Stance for Lunge
Foot widthPlace one foot forward and one foot back, with the front knee and toes pointing in the same direction.
Where your weight goesPress the whole front foot into the floor, and use the back foot mainly for balance.
Upper body positionKeep the front foot firmly on the floor, and use the back toes lightly for balance.
Why it mattersIf your front foot is unstable, your knee and torso may wobble as you lower.
How to Grip for Lunge
Grip typeDo not hold any handles or equipment; keep your hands free.
Grip widthYou can place your hands by your waist or in front of your chest.
How hard to gripDo not bend your wrists; let the backs of your hands flow smoothly into your forearms.
The Key Point for Lunge
Keeping your upper body upright, take one step at a time, pushing off the floor with your entire forefoot as you go down and come back up.
Think of it like thisThe feeling of pressing the ground with the front paws
Before the fixThe upper body leans forward, or too much force is applied to the back leg.
After the fixStrengthens in the front thighs and buttocks, and stabilizes the torso.
Common Mistakes in Lunge
Front knee moves too far forward
Why it's wrongThis can stress the front knee.
How to fix itTake a wider step so your knee stays over your toes.
Torso leans forward
Why it's wrongThis can stress the knee and reduce glute work.
How to fix itKeep your torso upright and brace your core.
Pushing up with the back foot
Why it's wrongThe front leg works less, and your body may wobble.
How to fix itPush through your front foot; use the back foot for balance.
Precautions
1. Please be careful not to lean your upper body forward.
2. When bending your knees, please be careful that the knee of the foot you step forward with does not go beyond the foot.
3. Please ensure that your center of gravity does not lean too far forward.
From the Community
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