LUNGES: How Do I Nail The Form?!
Here’s a checklist:
- engage your core
- keep feet hip width
- front foot is always flat & heel of back foot is always lifted
[ Here’s a video demo of #s 2 & 3. ]
- determine the stance & posture that allows you to target the muscles you’re trying to train [more on that below!]
To expand on 4, here are 3 equipment-free variations that will change the muscles you’re targeting when you execute your lunges:
- posture upright + both knees bend to 90° = targets quads
- hinged posture + both knees bend to 90° = targets glutes
- wide stance + front knee bends to 90° & back knee at larger angle = targets hamstrings & glutes
To be clear: changing your posture/stance is a strategy, not a mistake, so long as you’re maintaining 1-3 listed above. I saw a post recently from a women’s magazine that showed 2 different variations of postures while executing lunges & the post labeled 1 as correct & the other as incorrect... obviously I disagree - LOL.
I share this information because ultimately your training sessions are YOURS & you should get what you want out of them. If I’ve explained the variation I’m encouraging & why it works best in the session I’ve provided, I’ll only correct your form if it’s stressing/straining your neck, back or joints, NOT because I want to force you to target your quads when your desire is to target your hamstrings - my job is to empower you with information & keep your body safe; the rest can be up to you!
Don’t hesitate to email me with any questions! [Photos & videos are super helpful if you’re looking for guidance with form!]