Lunges
The lunge is a more challenging exercise that the squat as it require more balance. Again it can be progressed from starting with no weights, to adding weights, or performing walking or jumping lunges.
Teaching points
- Step forwards with one foot in a long stride.
- Make sure your feet are in line and pointing straight forwards.
- Keep your back upright as you slowly bend and lower the back knee towards the floor, raising the heel off the floor.
- At the same time bend the front knee, making sure it doesn't go past your toes.
- Don't let the back knee touch the floor before returning to the starting position.
Variations & progressions
- Use a dumbbell in each hand.
- Use a barbell over the shoulders.
- Walking lunges - after completing one lunge as above, swing the back leg forwards so that it becomes the front leg and repeat.
Muscles worked
- Rectus Femoris.
- Vastus Medialis.
- Vastus Lateralis.
- Vastus Intermedius.
- Biceps Femoris.
- Semimembranosus.
- Semitendinosus.
- Gluteus Maximus.
- Iliopsoas.
- Gastrocnemius.
- Soleus.
Alternative exercises
- Swiss ball lunge.
- Squat.
- Leg press.
Related injuries
- Quad strain.
- Contusion.
- ACL rupture.
- PCL rupture.
- Meniscus tear.
- Hamstring strain.
- Patella tendonitis (jumpers knee).
- Patellofemoral pain syndrome.
