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Exercise Benefits With Proper Form & Technique

Lunge

(4.71)
through 17 votes
Human
muscles:QuadricepsMuscle, GlutesMuscle
synergists:HamstringsMuscle, CalvesMuscle
required:Doable Without Equipment And Weights
optional:Backpack
fitness level:Normal
exercise type:Strength, Cardio
Variations available (12)
Starting PositionExecution
Starting Position (Alternative)Execution

Starting Position

  • stand up straight
  • feet are close to each other
  • tiptoes are pointed forwards
  • you can put your hands at the temples or the hips
  • look straight ahead and not to the ground

Correct Execution

  • put one foot a bit wider than step-width ahead
  • bend the knees controlled until they reach a 90 degree angle
  • keep your upper body straight up
  • your hips sink down because of the movement
  • the knee behind the body almost touches the ground
  • do not move your arms
  • do not rotate the tiptoes or the knees outwards, everything stays where it is
  • push yourself up again by using the leg in front of your body
  • repeat the exercise with the same leg or switch the legs before every repetition

tips for the workout

  1. increase the intensity of this leg exercise by holding the position when the knees are bent 90 degrees
  2. additionally, you can put on a backpack