The LungeThe Lunge

Strength and ConditioningStrength and ConditioningVanessa Pierce and Jasmin CavittVanessa Pierce and Jasmin Cavitt

The Lunge: TechniqueThe Lunge: Technique Stand with feet shoulder width apart.Stand with feet shoulder width apart. Let arms hang straight down at the Let arms hang straight down at the

sides of the body (holding weights if sides of the body (holding weights if desired).desired).

Keep eyes focused straight ahead.Keep eyes focused straight ahead.

The Lunge: TechniqueThe Lunge: Technique Take a large step forwardTake a large step forward Keep the torso erect.Keep the torso erect. Firmly plant the stepping foot, but keep the planted foot in the fixed Firmly plant the stepping foot, but keep the planted foot in the fixed

position.position. Feet should be pointed straight ahead. Feet should be pointed straight ahead. Slowly flex/lower the lead hp and knee until the planted leg’s knee comes Slowly flex/lower the lead hp and knee until the planted leg’s knee comes

within one to two inches from the floor.within one to two inches from the floor. Contract the quadriceps of the front/lead leg and push back to the starting Contract the quadriceps of the front/lead leg and push back to the starting

position.position.

The Lunge:The Lunge:The Muscles InvolvedThe Muscles Involved

Primary Muscles•Quadriceps (Front Thigh/Quads)

Secondary Muscles•Gluteus Maximus (Butt) •Adductor Magnus (Inner Thigh) •Soleus (Calf)

Stabilizer Muscles•Hamstrings (Rear thigh) •Erector Spinae •Tibialis Anterior (Shin) •Gluteus Medius (Hip) •Gluteus Minimus (Hip)

The Lunge:The Lunge:VariationsVariations

Barbell LungesBarbell Lunges-A-A barbell allows barbell allows you to use heavier weights since you to use heavier weights since the weight is more evenly the weight is more evenly distributed over the body. You distributed over the body. You should have experience and good should have experience and good balance before trying this version.balance before trying this version.

Sliding Side Lunges - Adding a - Adding a paper plate to the traditional side paper plate to the traditional side lunge creates more challenge for lunge creates more challenge for the inner thighs.the inner thighs.

Split Squats - Elevating the back leg - Elevating the back leg makes the traditional lunge more makes the traditional lunge more advanced and puts more emphasis advanced and puts more emphasis on the quad of the back leg. on the quad of the back leg.

The Lunge:The Lunge:Common Mistakes or ErrorsCommon Mistakes or Errors

Make sure the lead leg does Make sure the lead leg does not protrude past the toesnot protrude past the toes

Maintain an erect torso Maintain an erect torso throughout the movementthroughout the movement

Do not allow the legs to Do not allow the legs to track inward or outward.track inward or outward.

Don’t land on the toes. Don’t land on the toes. Keep your toes up.Keep your toes up.

Don’t look down. Look Don’t look down. Look forward.forward.