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How to lunge and not get hurt?

2 min read

Good form is important for training; good physical form allows you to get the maximum result from each lesson and avoid injuries. In the absence of good preparation, even the simplest-looking exercise can cause a sprain or more serious damage. Making lunges is easier than squats, they do not require such high physical effort, but lunges will be more complicated in terms of technology. Learn how to right lunges without risking injury.

Lunge is a great exercise to strengthen the lower limbs, as well as the muscles of the cortex. When it comes to increasing leg strength and endurance, not many exercises can compete with lunges. There are many ways to perform this exercise, and in each of them you can make many mistakes.

Why do you have to lunges?

With regular lunges, the lower body becomes more flexible and strong, especially if you alternate between different variations of the exercise or connect additional loads between repetitions, for example, squat or bounce. Also, to increase the load level, weights can be done with weights – in the weight trainer or with free weight.

But before you switch to the complex types of lunges, you must perfectly master the implementation of the classic version of the exercise.

How to lunge?

In order to make the right attack, you need to consistently perform these steps:

Stand straight, spread your shoulders and relax them. Control the position of the head, you must look straight ahead;
Engage the core muscles, step forward with one foot, lower the thigh and bend the leg until the angle at the knee is 90 degrees. The knee of the second leg should be in the air, but almost touch the floor;
The supporting leg is located so that the knee is directly above the ankle without displacements in different directions. The thigh of this leg is parallel to the floor;
It is important to get out of the lunge position correctly, for this you need to push off the floor with the heel of the supporting leg, straighten it, moving the body back.

During the lunge, the back should remain invariably straight, so it’s best to learn how to lunge in front of the mirror or in the company of someone who controls the technique. Only after this sequence of actions has been brought to automaticity can we proceed to carry out lunges with weight and more complex variations of the exercise.

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