How to properly perform a forward lunge to avoid injury and maximize gains: The lunge is one of the most common exercises when working on strengthening of the legs. However, there are several common mistakes that athletes and recreational lifters demonstrate when performing a lunge. The first common mistake is stepping too far or too short. When stepping forward to lunge you should be in a position where your front knee is over your 2nd toe throughout the motion. A second common mistake is not maintaining optimal alignment of the torso throughout the movement. When performing the lunge, the spine should be perpendicular to the floor with the shoulders retracted. This allows for greater stress put through legs and for optimal strength gains. Lastly, when performing a lunge your feet should be placed in line with your hips when stepping. This allows for optimal alignment of the hips and knees decreasing risk of injury.
Why is this important? It is very important to make sure that you are performing exercise techniques properly to be certain you are improving your performance and not just making yourself more prone to injury. Please contact Dr. Ben Bagge at prokinetixrehab.com for his expertise in exercise biomechanics if you have any questions regarding how you can be improving your performance in competition or technique in the weight room.
Pro+Kinetix Physical Therapy & Performance specializes in helping active individuals in Oakland, Alameda, Berkeley, Walnut Creek, and San Francisco get back to exercising and working out pain free without having to take time off or relying on injections/pain medication. Pro+Kinetix offers rehabilitation and performance services to all populations, with specialties in Sports Rehabilitation, Active Release Techniques, and Manual Therapy Techniques plus Personal and Small Group Training, Sport Clinics and Wellness Services.