The proper form for lunges

The proper form for lunges

Lunges are great for working your lower body, strengthening your legs and the core.

You don’t need any equipment and you’ll get great shaped legs and a toned behind ready for summer if you do enough of them (and you do them right)!

You must ensure you keep proper form when you do your lunges to prevent any strain on your joints.

For the perfect lunge, follow these tips:

  1. Keep your upper body straight.
  2. Keep your shoulders back and relaxed.
  3. Engage the core
  4. Step forward with one leg and lower your hips so your knees are bent at 90 degrees.
  5. Ensure your front knee is above your ankle.
  6. Don’t let your knee go too far forward
  7. Ensure your other knee isn’t touching the floor
  8. Keep the weight in your heels.

When you’ve got your form bang on, you can modify lunge in many ways to get the best results.

You can try reverse lunge (stepping backwards), prisoner lunges (hands behind head) and jump lunges (with a bounce in between swapping legs).

You can also focus on your upper body at the same time by incorporating a bicep curl with dumbbells as you lunge.

If you experience any pain, make sure you don’t stride too far forward and keep within your range of mobility. You’ll soon start to see results as long as you keep to the correct form.

The Author

Laura Briggs

Laura is a fitness writer who loves running, strength training, Pilates and Yoga. When she's got time to herself you might find her knitting, or in the kitchen trying out an elaborate recipe - healthy of course!.


Michael A.
24 May 2017

Michael A.

I love a good lunge, but also have knees that are prone to injury. So I don't do too many and probably do everything this article says too.

Charlie M.
21 May 2017

Charlie M.

I would also add 'wear your trainers' to protect your knees. Not quite sure why this is but it seems to work for me.

Sean S.
19 May 2017

Sean S.

I always try to 'take the strain' in my buttocks, rather than my knees. This seems to help avoid any straining feelings.

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