The Proper Way To Do A Lunge
It’s no secret that lunges are incredibly effective. Add some dumbbells, and you are sure to get your thigh muscles burning in no time. However, a lunge can be harmful to your knees if not done properly. If it’s your first time to try this exercise, start with body weight. This allows you to focus on your form, and less on the heavy dumbbells in your hands. When you’re ready to try it with weight, grab a set of 5, 8, or 10 pound dumbbells. As you get stronger, the weights can always increase to keep up with those powerful legs!
Start with your feet hip-width apart, and step one foot forward. Lower your back knee to about an inch over the ground without touching it. Then straighten your legs back up to the starting position. Keep control over your movements, avoiding any jerky motions that might cause you to hyper-extend your knees. Do this for 30-45 seconds on one side, then switch to the other leg.
Important: Check your alignment here. You want your knee to be tracking toward your middle toe. Matky etruske . If you don’t step forward far enough, your knee will go over your ankle, which is far from what you want in order to protect your knees. . But you also don’t want to be headed for a splits! A good rule of thumb is to keep your legs at a 90 degree angle. Think of keeping your back knee in line with your hips.
Once you have mastered this, you may want to progress by lunging forward with one foot, then bringing your feet back together and lunging forward with the other foot. Continue lunging on alternate legs for 60 seconds or more.