Lunges are worth the effort you put into them. They work many muscle groups at once, including hips, glutes, quads, hamstrings and core. In addition to strengthening muscles, lunges help with balance, an important component of health as we age. Lunges are a unilateral exercise, meaning you work each side of the body independently, and this also helps with coordination. When you lunge, you also use the extensor muscles in your lower body that help stabilize the hip and knee joints. Lunges are a true power move for your health. Since they work so many large muscle groups, making lunges a regular part of your workout routine can help you build significant muscle mass, which, in turn, can raise your resting metabolism, allowing you to burn more calories even when you’re not exercising. This can help promote fat loss. However, performing lunges incorrectly can harm rather than help these areas. As a personal trainer, I see a lot of my clients making the same mistakes when performing lunges, and many then complain about a twinge in their knees or ankles. If you already have joint problems, try the modified lunges I describe below. If you’re ready to do a full lunge, just make sure not to put stress on your joints, which happens when you do lunges incorrectly. Take a look at my tips to understand the proper form for the move, which will help you to avoid injuries. How to perform a lunge properly To perform a lunge correctly, follow these steps: Stand up straight with your feet as wide as your hips.Step forward with your right foot, bending at the knee to form a 90-degree angle. Your left knee, when bent, should also be at a 90-degree angle.After holding the lunge for a few seconds, press down through the heel of the right foot and squeeze the right buttock to return to standing.Repeat all steps on the left leg. (Alternate between the right and left leg, performing 10 reps on each side.) Common mistakes when doing a lunge If your joints feel pain when you lunge, it’s a good indicator that you are making one of these mistakes: Not creating a 90-degree angle at the knee. I often find that my clients take too narrow of a step forward so there’s not enough space for their knee to bend properly to the 90-degree angle. This also makes balancing hard and can even lead to knee injury.Too narrow of a stance. Another culprit that throws off balance is not stepping the forward foot out as wide as the hips. Instead of stepping forward as if you’re on a tightrope, step forward so that your feet end up being hip-width apart.Not pressing through the heel to stand. Be sure to press down through the heel of the forward foot to push yourself back up to stand.Back foot is misaligned. You should be balanced on the toes of your back foot and the knee should lower directly beneath the hip to create another 90-degree angle. How to do a modified lunge If you suffer from joint pain, a modified lunge is likely a smart choice to lessen the strain on the knees and ankles. Here are two modifications to try: Lower halfway down. Instead of going all the way down into a full lunge, try bending only halfway.Lunge backward instead of forward. Reverse lunges allow you to focus on your form and don’t rely on forward momentum, which can sometimes bring that front knee too far forward and cause knee pain. 4 exercises that will help you lunge better Now that you’re aware of the common mistakes, lunges are pretty simple to perform. However, they can still be challenging for those who suffer from joint pain or are still building up their lower-body strength. These exercises will teach you how to engage the muscles that are involved in a lunge and build up strength in those areas. Glute bridge The glute bridge targets the glutes and quads similarly to the lunge. Lie on your back with your knees bent and feet flat on the floor. Squeeze your glutes to lift your body toward the ceiling (forming a straight line between your neck and your knees). Lower your body down so your back is resting on the ground. Repeat 10 times. Chair squats Place a chair behind you and stand facing away from it, feet hip-width apart. Begin squatting backward slowly until your butt taps the chair. Stand back up and repeat. The seated squat successfully targets the muscles in your lower body, while putting less strain on the joints than a full squat or lunge. Step Ups In order to perform a step up, you’ll need some sort of elevated surface. A step in your house, a step stool, a sturdy chair or anything else that you can step on will work. Begin in a standing position. Step up onto your elevated surface with your right foot, letting your left leg hover above the floor; squeeze both glutes. Lower back down and then step up with your left foot. Repeat for a total of 10 times on each side. High knee walks This exercise will help you practice getting the knees at a 90-degree angle. Stand with your legs hips-width apart and place your hands on your hips. Lift your right knee in front of you and hold at a 90-degree angle, then step forward and place the right foot down as you lift the left knee. Perform walking high knees, 10 times on each side.
