How to nail the perfect lunge

It’s one of the most popular exercises, yet so many of us get it wrong. Here’s how to take the (p)lunge…

YOUR HANDS

Learn this move with your hands on your hips, but to progress it, add two dumbbells. Start with 5kg and work your way up. Keep your arms straight down at your sides and don’t slouch. You could try this with walking lunges, or stay on the spot.

YOUR ABS

Wobbling? That’s probably because you haven’t engaged your core. How do you know when it’s engaged? You should feel as if you’re about to cough or burst out laughing.

YOUR FRONT KNEE

To get into position, take a big step forward with your right foot and bend your knee until your right thigh is parallel to the floor. Your heel should hit the floor first, and your knee shouldn’t be so bent that it’s protruding over your toes.

YOUR BACK LEG

This needs to be bent, with your back heel lifted, but watch out – the knee shouldn’t touch the floor.

YOUR BACK

Stand tall – your spine should be straight. Use a mirror to check your position. “Lunges can help with balance, coordination, motor skills and leg strength,” says personal trainer Monty Simmons. “They’re also crucial for injury prevention.”

YOUR HIPS

Finding your range of movement is limited? It could be that your hip flexors are tight. This important – but often neglected – muscle group helps you lift your knees and bend at the waist. Stretch them out with a glute bridge: lie on your back with your knees bent and lift your hips off the floor, pressing through the heels. Hold briefly, then repeat.

YOUR FEET

Keep them hip-width apart for the whole movement – it’s easy to bring your front foot directly in line with your back foot (as if you’re walking on a tightrope), but this will make you wobble. Remember: you’re not rehearsing for The Greatest Showman.