Lunge
A compound exercise to tone the lower limb whilst also improving pelvic coordination and control.
Every individual has different fitness levels and physical ability, so it is important to ensure you do the correct volume for you. An idea of a way to set up could be 2 sets of 10 reps.
Why should I do this exercise?
- Activates glutes, quadriceps and hamstring muscles
- Improves balance and coordination
- Improves control of hips and pelvis
How to do this exercise:
1. Step forwards with one leg, and ensure you have a comfortable base of support
2. Slowly, lower yourself towards the floor until your front knee is approximately 90, and the back knee is just above the floor
3. Your body should stay upright and core braced throughout
4. Slowly return to the start position
5. Repeat on the other side
Tips to improve
- If you have a longer stance, the glutes and hamstrings will work more, and if you have a shorter stance the quads will work more
- Maintain control throughout and move through the rep slowly
- To increase difficulty, hold weights on either side whilst completing (don’t have weights? Cans or equally filled water bottles will work!).
Common mistakes to avoid
- Don’t lean forwards with your trunk, keep it braces throughout
- Don’t let your knee cave in, keep your knees aligned with your toes
