Take a step forward with your lunges: A guide to proper form and variations for runners

As a runner, you might already know that it is essential to strengthen your lower body for improved performance and injury prevention. One effective exercise to achieve this is the forward lunge.

Which muscles does a lunge work?

Lunges are a great lower-body exercise that targets big muscle groups, so we feature forward lunges in most rehab plans and our prevention plan for runners.

Studies show that lunges primarily target the:

• Glutes (buttock muscles)
• Quadriceps (front thigh muscles)
• And hamstrings (back thigh muscles)

However, they also work the:

• Calf muscles
• Hip flexors
• And lower back

The degree of activation in each muscle group depends on the type of forward lunge and foot placement used.

How to move through your forward lunge

To get the most out of your lunges, knowing how to perform them correctly will be helpful, just like learning how to adjust lunges for your ability.

Here's a step-by-step guide on how to perform the standard forward lunge:

1. Stand with your feet hip-width apart and take a large step forward with one foot, keeping your weight on your back foot.
2. Keep your torso upright and engage your core muscles to maintain stability. Your pelvis should remain level throughout the movement.
3. Slowly lower your body by bending both knees until your back knee hovers above the floor. Breathe out during the downward movement. Your front knee should bend to a 90-degree angle, with your thigh parallel to the ground.
4. Hold this position for a few seconds, then exhale and press through your front foot to return to the starting position.
5. Repeat on the other side, stepping forward with the opposite foot.

Essential body parts to focus on during a forward lunge

By maintaining proper form, you can maximize the benefits of this compound exercise, build lower body strength, and improve overall stability.

Focus on the following areas when starting out with lunges.

Foot

Front Foot: Start by standing with your feet hip-width apart. When you step forward into the lunge, ensure your front foot is planted firmly on the ground, and your heel is down.

Back Foot: Your back foot should be up on its toes with the heel lifted off the ground. This position allows you to maintain balance and stability throughout the exercise.

Knee

Front Knee: As you step forward into the lunge, focus on maintaining proper knee position. Your front knee should be directly above your ankle, and your thigh should be parallel to the ground. If you already have knee pain, ensure your knee does not extend past your toes, as this can strain the knee joint unnecessarily.

Back Knee: Your back knee should hover just above the ground, with your shin perpendicular to the floor.

Pelvis and core

Your pelvis should be in a neutral position throughout the lunge. Avoid tilting your pelvis forward or backward, or dropping one side, as this can lead to lower back pain and decreased effectiveness of the exercise. Instead, keep your core engaged and your pelvis level to maintain proper form.

Torso

Your torso should be upright, with your shoulders back and down. Avoid leaning too far forward, as this can put extra strain on your lower back. Keeping your torso upright will help you maintain proper balance and stability throughout the exercise.

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Common mistakes with forward lunges

Leaning too far forward / wrong torso positioning

One of the most common mistakes you can make when performing lunges is not keeping your torso upright. Leaning too far forward can put extra strain on your lower back and decrease the effectiveness of the exercise.

Why this happens

This common mistake often happens when someone tries to step too far forward or needs to engage their core muscles more.

How to fix this

1. Focus on keeping your torso upright throughout the entire movement.
2. Engage your core muscles to maintain stability.
3. Avoid stepping too far forward.

Allowing your front knee to turn inward

Why this happens

This mistake often happens when someone tries to step too far forward or has weak hip muscles. Allowing your front knee to turn inward can put extra stress on your knee joint and ligaments.

How to fix this

1. Focus on keeping your front knee in line with your toes throughout the entire movement.
2. Engage your hip muscles to maintain proper alignment and avoid letting your knee roll inward.

Rounding your shoulders or back

Why this happens

This mistake often happens when someone needs to engage their core muscles more or tries to lunge too profoundly. Rounding your shoulders or back can put unnecessary strain on your lower back.

How to fix this

1. Focus on keeping your torso upright and engaging your core muscles throughout the entire movement.
2. Avoid letting your shoulders round forward or your back arch excessively.
3. Keep your gaze forward and your chest lifted.

Pushing off your back foot

Why this happens

This mistake often happens when you need to engage your front leg more or try to use momentum to get out of the lunge position again. Pushing off your back foot can decrease the effectiveness of the exercise and increase your risk of injury.

How to fix this

1. Focus on using your front leg to power the movement when you push out of the lunge position.
2. Keep your weight on your front foot.

How to regress your lunge (make it easier)

If you're just starting out with lunges, it might be too challenging to perform a forward lunge while maintaining good form and avoiding the abovementioned mistakes. A simpler form of the lunge (also known as a regression) might be helpful.

To regress the forward lunge, try doing these variations instead:

Assisted lunge

An assisted lunge is a variation of a lunge exercise that uses external support to help you perform the exercise with proper form. Common options for support include placing a hand on a chair or a wall beside you or holding a TRX suspension band or a resistance band suspended from above.

Assisted lunges benefit beginners or anyone struggling with balance, stability, or flexibility. The external support provided by the TRX or resistance band helps take some of the load off your muscles and joints, allowing you to focus on proper form and technique. In addition, holding onto a wall can provide stability throughout the movement. 

Half lunge

When performing a half lunge, you stop and reverse the downward movement well before your front knee reaches a 90-degree angle.
A half lunge is an excellent exercise for beginners, anyone with mobility issues (tight muscles or joints), or if you are recovering from an injury. It allows you to work the same muscle groups as a full lunge while requiring less range of motion. 

How to progress your forward lunge (make it harder)

There are several progressions of a forward lunge that you can do to increase the difficulty and challenge your muscles in different ways. Here are some progressions you can try.

Walking lunge

Perform a series of lunges by stepping forward with one leg and immediately bringing the back leg forward to step into another lunge. Continue walking forward in this way, alternating legs.

Front foot elevated lunge

Place your front foot on a bench or box to increase the range of motion you move through and add an extra challenge to the exercise.

Weighted lunge

Hold weights, such as dumbbells or a barbell, to add resistance to the exercise.

Jump lunge

Begin in the lunge position and then jump into the air, switching the position of your legs so that you land in a lunge with your opposite leg in front. This is a plyometric exercise that increases power and explosiveness.

Remember to maintain proper form and technique with each progression to avoid mistakes and injury and maximize the exercise's benefits. Start with a progression that challenges you but is still doable with good form, and gradually increase the difficulty as you become stronger and more comfortable with theexercise.

Conclusion

Lunges are an effective lower body exercise for runners, which can improve overall stability, build strength, and prevent injury. Proper form and avoiding common mistakes are essential to maximize their benefits. We hope this exercise guide helps you incorporate lunges into your prevention training routine safely.  

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