What Is the Correct Form for Doing Lunges?

Lunges are a popular method of weightlifting. They add definition to your legs, but done incorrectly they can damage your joints. Correct form enables an exercise that is effective and difficult but should never be painful. There are ways to simplify a lunge to ensure correct form and ways to make lunges more difficult if you seek to advance your technique.

Function

Lunges are a great workout for your legs. You can include weights or simply the resistance of your body weight. The focus of a lunge is to work out your gluteus maximus, your bottom; your hamstrings, the long muscles running up the back of your thigh; your hip flexors, which help control hip flexion; and your quadriceps, the group of four muscles on the front of your thigh just above the kneecap. You'll also get some benefit to your calf muscle, but this isn't a primary focus for a lunge. Correct form is critical to an effective lunge.

Effects

Correct form enables you to work your legs without damaging any of your joints. There are three major positions in a correctly executed lunge: the start position, the step forward into the lunge, and the movement up and down to complete the actual muscle workout. The start position has you standing with your legs approximately shoulder-width apart. If you're holding free weights, let them dangle by your side. Step forward with either leg. This is the most critical part of the exercise. You must step forward a long enough distance to enable the up and down movement that comes next. Then bend your knees and move down toward the floor. Keep several critical items in mind here: Your goal is to keep your torso upright as your back knee moves toward the ground but doesn't touch the ground, and as you bend your front knee, you should be able to see your front toes at all times. Move back up and return to the start position.

Types

There are a few variations of the standard lunge described above. If you have bad knees and are concerned about the initial step out, you can simply step out and complete 8 to 10 repetitions up and down before returning to the start position. This way, you eliminate much of the potential for doing lunges in an incorrect fashion. You can also place your legs into what is called a "balance beam" position. This is when one leg is stacked more directly in front of the other leg as if you're on a balance beam. This type of lunge requires the same basic form but will work your gluteus medius muscle (the middle of your bottom) as well as your core to help maintain your balance.

Expert Insight

You can hold weights at shoulder height, but this is recommended only for advanced exercises as it can throw off your balance. You can also hold a weight bar on your shoulders if you prefer. But be sure to rest the bar on the top of the shoulders and not your neck. To make the exercise most effective, do it slowly, to a count of 4 as you lower and 4 as you raise back up. If you begin to feel your knees aching, check your form and extend your foot backward to widen your stance. Be sure to engage your core (hold in your abdomen and stand with good posture) before beginning the exercise. This helps to maintain stability during the movement.

Warning

It's absolutely critical that you see your toes in the front as you bend your knee. If your front knee extends over your toes, you can damage your knee. And never bow forward when doing a lunge as it causes you to lean too far forward, potentially harming your knee as well as your lower back.