Wednesday, October 14, 2009
I wanted to write a little today about the most common mistake I see people make when performing the Lunge exercise. There are all kinds of ways to do lunges: forward lunges, walking lunges, lateral lunges, hockey lunges and yeah, you get the point. The biggest mistake I see people make is not properly dropping into the lunge position. When I see people performing walking lunges, stationary forward and reverse lunges most people tend to shift their body weight all the way forward over the front foot. The proper way to perform this movement is to drop your body weight to the center of your base between the two feet. This does two things: one it reduces the sheer forces on the knee, thus making it less stressful on your joints and a much smoother movement. The second benefit to proper form is it more efficiently activates the quadriceps, glutes and hamstrings throughout the entire movement. When you shift your weight all the way over the front foot, you cannot get into a deep, controlled lunge and you will notice you won't necessarily feel a burn in your quads. When you drop to the center of your base, you will feel a noticeable difference in the tension placed directly on the middle of the quads, the tension on the hamstrings as you drop deep into the lunge and you'll feel the burn in your glutes as your hips extend at the top of the movement. Use this technique to increase the efficiency of your lunge routine and really feel the muscles work!