The PROPER Way To Lunge

FESCH.TV INFORMIERT:

Hey everyone! We got a great video for you guys today! We are going to go over the lunge! Whether you are doing lunges with dumbbells, barbells or just your body weight, these tips are going to help improve your form and prevent any injuries to the knees or joints!

Correct Stride Length

A very common error in lunging is the length of the stride. This is referring to the distance between your feet when in a split stance. An important key factor to focus on is making sure your hips stay open. If your stride is too narrow, your hips will collapse, which is not what we want. If your stride is too wide, you are over reaching on your lunge and are hindering your range of motion! A good rule of thumb is to keep your hips stacked with your shoulders, while your front leg should be at a 90 degree angle when at the bottom lunge position.

Correct Weight Displacement

A dangerous mistake we see with clients is incorrect weight displacement. This means that the weight of your body is not properly distributed to the correct areas of the body when performing the lunge. Having too much of your weight in front of you will place too much pressure on the joints, rather than the muscle. In order to achieve correct displacement, make sure you are not leaning too much forward or too much behind you. Leaning forwards places stress on the knee, while leaning back places stress on the lower back! The weight should be placed on the quad, hamstring and glute muscles, rather than damaging your joints!

Correct Plane of Motion

Lastly, you want to make sure your body is moving in the correct plane of motion. In other words, when lunging forward, you should not be shooting all your weight forward, as this will cause the knee to travel too far in front of the foot. Instead once you have reached your split stance position, focus on lunging straight down from here in order to activate the desired muscles. You should not rely on forward momentum to complete your lunge, as over time this can cause complications on your tendons, ligaments and knee joints in the future!

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