Lunges

Lunges are one of the most effective exercises to strengthen your thighs, glutes, and core. They challenge your muscles in a functional way, as they work with stability and balance while targeting both the front and back of your legs. Lunges can be performed in various ways, making them versatile and useful for both beginners and experienced athletes.

Correct form and technique

Here’s how to perform a lunge step-by-step:

  1. Stand with your feet hip-width apart and keep your body upright.
  2. Take a large step forward with one leg, ensuring your foot is firmly planted on the floor.
  3. Bend both knees until the back knee nearly touches the ground, and the front knee is bent at a 90-degree angle.
  4. Push off with the front foot and return to the starting position.
  5. Switch legs and repeat.

Common mistakes

Here are some common mistakes people often make during lunges:

  • Front knee goes too far forward: Ensure that your front knee stays over your ankle and does not pass your toes to protect your knees.
  • Curving the back: Keep your back straight throughout the movement to avoid strain on your lower back.
  • Poor weight distribution: Distribute your weight evenly between the front and back legs for optimal balance and stability.

Modifications and variations

If you want to make lunges easier or harder, try these variations:

  • Static lunges: Keep your feet in a fixed position and move your body up and down without stepping.
  • Walking lunges: Move forward by stepping in each lunge, adding an extra challenge to your balance.
  • Lunges with weights: Hold dumbbells in your hands or a kettlebell in front of your chest to increase resistance.

Number of repetitions and sets

Start by performing 3 sets of 10-12 repetitions on each leg. As you get stronger, you can increase the number of repetitions or add weights to boost intensity.

Breathing tips

Inhale as you lower your body into the lunge position, and exhale as you push yourself back up to the starting position. This helps you maintain stability and control throughout the movement.

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