The Most Common Lunging Mistakes and How to Fix Them
Lunges require you to place one foot in front of the other and shift your weight forward, but what happens next can say a lot about your muscle weakness. Stability problems are fairly common, but the root of the problem can be anything: a weak core , tight hips , unstable legs, and more. Let’s take a closer look.
According to Megan Callaway, a properly executed lunge should feature the following: a slight forward bend with a neutral spine (relatively straight back), a flat pelvis, a contraction of the body, stable feet and knees that do not swing from side to side. , and the real way up and down. Here’s where you can go wrong:
- You lean back too much: In a correct lunge, your front leg takes up most of the weight and does most of the work. Leaning back in your chair, you run into the benefits. A shallow fix is to lean forward, but the real fix is to work on core strength with drills like medicineball kicks , dead bugs, and abdominalwheel rolling .
- The knees do not move in a straight line: in an ideal lunge, the knees should move forward without bending in any direction. Weak glutes are usually the cause of lateral displacement of the knees. Exercises such as deadlifts , squats ,cots, andhip rows can help solve this problem.
- Your knees go past your toes: This is normal for some people, but if you feel pressure and strangeness in your knee, you may be putting too much weight on your toes and / or not pushing off your heels.
In some cases, you may also go too far or not far enough. The right lunge will teach you stability and strengthen the fleshy, important parts of your legs. Plus, incorporating single-leg work into your lower-body daily routine can greatly improve leg strength and balance.
Deconstructing a Lunge: Fix a Lunge With These Easy Steps | Megan Callaway