Lunges have become both men’s and women’s favorite exercise over the years. In this article, you will find out why, and how to do lunges the right way.

First of all, I am a martial artist and a big believer in bodyweights and mobility. Lunges are a great movement to help assist healthy knees. Also, it’s a great movement for sports, martial arts, and general well being and posture.

For me, the importance of a goof lunge is the mechanics and the movement of the lunge and not how much weight or how many reps you can do.

My lunge is to assist in shaping health performance, functionality, and flexibility. 

So here are a few rules to a perfect lunge. The back leg dominates the movement and affects the movement of the front leg NOT the other way around.

The back knee is in line with the hip and the neck, all drawing one perfectly straight line which goes up and down.

The knee touches the floor gently with grace and poise, it doesn’t just hit or bounce from the floor and it doesn’t go quickly past the floor.

This lunge is to create depth of the movement and get into the vastus lateralis, the hip flexors, and core.

The hands can do many different things, they can be held in an upper-body stretch or position where is currently tight or difficult for you in your fitness journey.

As long as the movement is being correctly maintained no matter what the weight is, it will benefit you the most.

If you can’t maintain it’s simply too heavy, then you are not strong enough. You are out of balance and damaging your body instead of growing it, so be extra careful to check your body’s limits every time.

I hope this helps, and if you want to learn to do a proper lunge and learn its benefits you are more than free to contact me for a free consultation.

Happy Training,

Adam