Forward Lunge

A forward Lunge is a bodyweight exercise that mimics the way we walk.

It is a fantastic exercise for strengthening the thighs, hamstrings, glutes and the core.

You don’t need a lot of room to do this exercise and it can be performed with many variations.  Y

ou can perform it using just your body weight, with dumbbells, a barbell and kettlebells.

It can be done using one leg at a time sing a predetermined number of repetitions or in an alternating manner.

 Forward Lunge

This exercise can be performed on the spot or in a forward walking motion.

The forward lunge is also a great training aid to train any imbalances in terms of strength, balance and muscle mass by equalling training one leg at a time.

Benefits of the Forward Lunge

There are many benefits to doing the Forward Lunge.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Improves stability in the knee joint.
  • Develop strength and muscle mass in the legs to improve balance and prevent falls.
  • Strengthens and shapes the glutes.
  • Build more lean muscle mass to speed up your metabolism.
  • Improve core strength to prevent lower back pain.
  • Improve flexibility in the hips.

Performance Related Benefits:

  • Improve performance in other sports such as running, football, wrestling and martial arts.
  • Develop explosive power.

How to do a Forward Lunge

  • Stand straight with your feet are hip-width apart.
  • Engage your core.
  • Keep your back straight and your shoulders back.
  • Breathe in through the mouth.
  • Step forward with one foot.
  • When the forward foot lands, breathe out and ensure the thigh of the forward leg is parallel to the ground and the rear knee is almost touching the ground.
  • Contract the thigh, hamstring and glute of the front leg and push yourself back to the starting position.
  • Perform another repetition with the same leg or alternate with the other leg.

Forward Lunge Dos

  • Keep your knee in line with your foot.
  • Keep your back straight and up right.
  • Keep your shoulders back.
  • Step out wide enough to maintain balance.
  • At the bottom of the movement lower your hips until both knees are bent at a 90 degree angle.

Forward Lunge Don’ts

  • Hunching the back.
  • Rounding the shoulders.
  • Not engaging the core.
  • Knee not in line with the foot.
  • Stepping too far forward.
  • Steeping forward where the front knee extends past the foot.
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