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3 Quick and easy ways to improve your lunge technique

Everyone loves a lunge. They build muscle in our quads and glutes, develop strength in and around our knee and ankle joints, and mobility in our hips. What's also great about lunges is that there is so much variation. Side lunges, jumping lunges, twisting plate lunges, walking lunges... the list goes on and on.  

But, before you go strutting your stuff around the gym floor, it's really important to nail form. And it's something we could all do with improving.

Nothing in this world is perfect (perhaps, Katy Perry), and your lunges certainly aren't. It's time to step up, with these simple tips.  

man performing lunges

1. Proper alignment

Take a big, John Cleese-style lunge forward with your left foot. When you land, bend your left and right knees as far as you can. Push off your left foot to return to the start. This gives you the power to change direction rapidly.

TipKeep your feet in line with your knees to make your ankles and knees click through their natural range of motion, which will protect your entire leg against injury.

2. A rod for your back

To best admire your upright spine stand side-on to a mirror as you lunge – it took millions of years of evolution for your spine to straighten out so don’t make Darwin roll in his grave by lurching forward and rolling your shoulders.

TipChin up bud. This will keep your spine in its natural alignment, and will help you stand taller when you aren’t lunging about like a mad man, too.

3. Tilt your pelvis

Don’t let your thighs rub, you don’t want a rash, especially there. On the sports field your feet are often split apart so training your legs in a split position builds balance to take knocks better on the pitch (and down the pub). 

Tip:Look down. If you’re resting your abs on your thighs you’re slacking. Focus on the tension in your legs. This way they won’t look like twigs during five-a-side.






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Date: 13.12.2018, 14:37 / Views: 31274


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