Lunge into Strength: Mastering the Perfect Form
If you’re looking to spice up your lower body routine, the lunge is your go-to move. Not just a leg workout, it’s a full-on, balance-boosting, muscle-toning powerhouse.
Why Lunge? Muscles You’ll Love Working
The lunge isn’t shy about targeting the big players: the Gluteus Maximus and the Quadriceps. But it doesn’t stop there—it also ropes in your Hamstrings and Calf muscles for a full lower-body workout.
Our technical guru, Corey Baird, swears by its ability to ramp up your balance and coordination—something squats can’t always claim.
Step-by-Step: Setting Up for Success
Here’s how to get into the perfect lunge:
- Plant your feet hip-width apart.
- Take a generous step back—enough to give your front knee some breathing room.
- Square off those hips and shoulders; keep them locked to the front.
- Chest up, core tight—like you’re bracing for a laugh.
The Move: Drop it Low
Now, get low. Ease your back knee towards the floor, keeping that front thigh parallel to the ground. It’s not a forward or backward move, but a straight up and down motion. This keeps the focus right where you want it: on those legs.
Common Pitfalls: What to Watch For
Make sure your step isn’t too stingy. A short step might send that front knee over your toes—ouch! Keep an eye on that knee; it should stay lined up with your foot, not collapsing inward.
Kick It Up a Notch: Lunge Variations
Feeling adventurous? Let’s add some flair:
- Weighted Lunges: Grab some dumbbells or a barbell. Extra weight means extra work for your legs and core.
- Pulse Lunges: Stay low and pulse. This will really fire up those muscles.
- Power Lunges: Throw in a jump switch to crank up your heart rate and build explosive strength.
From Static to Dynamic: Mixing It Up
Start with static lunges to nail the basics. Once you’ve got those down, mix in some stepping lunges. Opt for stepping back rather than forward to keep the strain off your joints.
Glute Goals: Max Out Those Muscles
Want to really feel the burn? Drive through the heel of your front foot as you rise. This activation trick will set your glutes on fire.
Bring Lunges into Your Life
Whether it’s during a BODYPUMP class or your own home workout, lunges are versatile. They’re as good in a gym as they are in your living room—anywhere you’ve got a bit of space to step back.
So, give your legs the workout they deserve and watch as your balance and strength go through the roof. Lunge it out—the right way!
If you’re keen to practice your lunge technique you’ll get plenty of opportunity during a BODYPUMP workout.
Lunges also regularly feature in LES MILLS GRIT, BODYATTACK, and BODYSTEP workouts.