Back to Basics: Lunges

Lunges are not the most popular exercise from a client’s perspective. They can be a little tricky if you have fussy knees or if your balance is a bit off. But they can be a great exercise for the right person! They can help improve your lower limb strength, your balance and your stability, with out a whole heap of space or equipment. I will show you a few of my favourite variations for helping improve your balance and core stability. 

1. Static lunge

To get the mechanics down pat we will start with a static lunge. This just means we will get our legs into the lunge position and go up and down in that spot (rather than stepping in and out of it each rep)

You can hold onto a wall or table for support if you are feeling unsteady. You can have your hands on your hips, out to the side, or wherever you feel is comfortable.

Stand with your feet about hip width apart. Take a large step back with one leg, and balance on the ball of this back foot. Your feet should be on “train tracks”, rather than on a tightrope.

Bend both knees, and sink your hips straight down. Bend your knees as far as you feel comfortable, making sure your front knee doesn't go too far forward in front of your toes. Try to keep your torso up fairly straight, rather than leaning forward or back. 

Keep a little drawing in (brace) or your abs, and make sure your pelvic floor muscles are engaged if you can

Straighten your knees to rise back up. That is x1 repetition. Repeat x 5-10 on each side

2. Backwards lunge

I find that when trialling a lunge type exercise with a client in the Physio clinic, that backwards lunges are often better tolerated than forward lunges. You will do exactly as above for the first part.

You can hold onto a wall or table for support if you are feeling unsteady. You can have your hands on your hips, out to the side, or wherever you feel is comfortable.

Stand with your feet about hip width apart. Take a large step back with one leg, and balance on the ball of this back foot. Your feet should be on “train tracks”, rather than on a tightrope.

Bend both knees, and sink your hips straight down. Bend your knees as far as you feel comfortable, making sure your front knee doesn't go too far forward in front of your toes. Try to keep your torso up fairly straight, rather than leaning forward or back. 

Keep a little drawing in (brace) or your abs, and make sure your pelvic floor muscles are engaged if you can.

Then straighten your knees to rise back up, and step your back foot back up in line with the front one. That is x1 repetition. 

Do 5-10 on each side (you can alternate or do 10 on one side, then switch to the other)

**You can make this harder by holding onto a weight/ heavy book/ water bottle

      

3. Lunge with Rotation

This one adds in a small twist, to challenge more of your abdominals, and balance.

Stand with your feet about hip width apart. Take a large step back with one leg, and balance on the ball of this back foot. Your feet should be on “train tracks”, rather than on a tightrope.

Bend both knees, and sink your hips straight down. Bend your knees as far as you feel comfortable, making sure your front knee doesn't go too far forward in front of your toes. Try to keep your torso up fairly straight, rather than leaning forward or back. 

Keep a little drawing in (brace) or your abs, and make sure your pelvic floor muscles are engaged if you can.

At the bottom of your lunge, slowly twist towards the front leg, then back to the centre. Keep breathing as you go.

Then straighten your knees to rise back up, and step your back foot back up in line with the front one. That is x1 repetition. 

Do 5-10 on each side (you can alternate or do 10 on one side, then switch to the other)

**You can make this harder by holding onto a weight/ heavy book/ water bottle

 

4. Lunge with weight at one shoulder

This Lunge variation will help to challenge your core and balance. By adding in a weight on one side only, your body has to use a whole heap of stabilising muscles around your torso, hips, ankles and even shoulders. 

Holding a weight of some sort in one hand, Take your other arm out to the side, or on your hip for balance. 

Stand with your feet about hip width apart. Take a large step back with one leg, and balance on the ball of this back foot. Your feet should be on “train tracks”, rather than on a tightrope.

Bend both knees, and sink your hips straight down. Bend your knees as far as you feel comfortable, making sure your front knee doesn't go too far forward in front of your toes. Try to keep your torso up fairly straight, rather than leaning forward or back. 

Keep a little drawing in (brace) or your abs, and make sure your pelvic floor muscles are engaged if you can.

Then straighten your knees to rise back up, and step your back foot back up in line with the front one. That is x1 repetition. 

Keep the weight on the same hand, but alternate your legs for x10 reps. Then switch the weight to your other hand, and do x10 more reps.

General tips for all of these variations: 

Do not worry about how low you are going into your lunge. It does not have to be super low. 

Try to make sure your knees and hips stay facing to the front, rather than turning to the sides, or pointing in or out. 

Play around with how far back you need to step. See what feels right for your body.

Keep an eye on your lower back- make sure it’s not arching too much. If it is, maybe keep your back knee bent a little to keep your pelvis in a more neutral position. 

Keep breathing of course!

As always, do what feels right for your body. This information is extremely general in nature, so you have to decide if its right for you 🙂

If you want more help improving your stability or balance with confidence check out my 5 week programs designed for beginners here

Enjoy!