Technique Tuesday - LUNGES

Unilateral exercises are a must in any program! If you are strong on one leg you will be strong on both! When you do a forward or backward lunge the "Wright" way then you will target stabilization, strength, and motor control in the lower extremities. Lunges will target the glutes, quads, and hamstrings big time! They are also awesome for injury prevention in any athletes program. Unilateral movements will help athletes move faster, decelerate better, and increase acceleration. Start by doing bodyweight lunges, and then progress to weight. You can lunge with dumbbells, kettlebells, and a barbell on your back. Regardless of what your modality is you should always do it with proper form.

Check out these coaching cues and implement lunges into your programs ASAP!!! Keep it simple and push yourself!

Forward Lunge Cues

1. Starting tall with feet hip-width apart
2. Take a step out
3. Sink down through the front heel keeping your core tight and chest big
4. When your hip or quad is parallel with the ground
5. Drive the floor away with the heel returning to the start position
6. Repeat other leg

 *Always keep your hips, knees, and ankles aligned

Backward/Stepback Lunge Cues

1. Starting tall with feet hip-width apart
2. Take a step back
3. Sink down through the front heel keeping your core tight and chest big
4. When your hip or quad is parallel with the ground
5. Drive the floor away with the heel returning to the start position
6. Repeat other leg

 *Always keep your hips, knees, and ankles aligned

Common Errors 

Knee Cave In 

Don't allow your knee to cave in. Cue that knee out and always keep your hip, knee, and ankle aligned!!

Overstride

You don't want to overstep or overstride when lunging. You should take a normal step out and your back knee should sink straight down. Your hip flexor shouldn't be pulling, which can make the lunge uncomfortable and bad for your knees!

Short Step or Heel Raise

Don't take such a small step that your heel raises off the ground. You want to absorb the force in the ground through your whole foot, but focusing more on keeping the weight through your heel!! A great cue for beginners and kids is "absorb the floor with your heel, and then push the floor away with your heel!"

Thank you for tuning in to another Technique Tuesday! I appreciate you all, let's keep growing together!