TECHNIQUE SCHOOL
Get the low-down on the lunge
Lungeing: sort of like walking, only way more effective. There’s a reason you’ll find this move in the workout plan of every fitness influencer worth their pink Himalayan salt.
‘Not only are lunges great for lower-body mobility and muscle activation, they’re also crucial for injury-prevention,’ says PT Monty Simmons. The lowly lunge is a compound exercise, meaning, if you do it properly, you’ll target multiple areas at once – not just your legs, but your bum and core, too. And that’s not all. Lungeing could also help you make strides on the field. ‘Lunges can help with balance, coordination, motor skills and leg strength, which translate to a wider range of sports than the skills needed to perform, say, squats.’
The key to mastering this move is your posture: wobbling is a sign you’re doing it wrong. Start by engaging your abs. If you’re still teetering, shorten the step distance, but make sure your front knee doesn’t end up protruding over your toes. Use a mirror to check your posture, as poor form can result in pain in the lower back, knees and hips. Go on, take the (p)lunge.
AVOID IF…
You have hip or knee pain or poor mobility in your hips and lower back.