Thanks for tuning in to the 3rd article for Kayla Itsines' Bikini Body Guide movement tune up. The next movement on our agenda is the lunge. There are a LOT of lunges and variations of the lunge (like the jumping lunges and scissor jumps) in the program, so it's important to get this movement right.
Most Common Mistakes with the Lunge
1. The Knees Over Toes Lunger
If you're constantly lunging with your knees over your toes, there is a good chance that you'll start to feel a burning pain along the front of your knee. It may get to the point where it's too painful to even do the lunge. If you can, try to keep your knee slightly behind your toes to prevent extra strain along the patellar tendon .
2. The Tight Rope Lunger
This isn't a balance exercise. There is not need to have your feet placed one in front of the other as if you were balancing on a tight rope. Place your feet about hip or shoulder width apart. You will be substantially more stable and the movement will be a lot easier.
3. The Rotated and Leaning Lunger
If the front of your hips are tight, you might find yourself in a position where you need to lean your chest forward, or rotate your hips to compensate. Spend some time stretching or foam rolling along the front of the hip before hand .
*Do note that not everyone needs to stretch out their hip flexors . Sometimes they can feel tight because they are trying to stabilize your hip or spine and that stretching them out won't do them any good . Having a therapist
4. The Knee and/or Foot Caving Lunger
This typically happens if the hips and feet are weak and are unable to stabilize and stay neutral. I suggest to do some hip exercises like the ones from my previous blog post (Hi Glutes, are you there? Please Wake Up) to get those glutes firing. Getting some coaching or using the mirror as a feedback can help you determine if your knees/feet are caving inwards.
Key Points for a Good Looking Lunge
- Make sure both hips are pointed forward
- Take a long enough stride to make sure that your leading knee isn't over your toes
- Place your feet wide enough as if they were on train tracks
- Keep your chest up
- Squeeze your glutes to make sure your knees don't collapse
Here's Elisa doing some pretty sweet lunges
Happy lunging :)
*The exercises provided on this website are for educational purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, or course of action. Exerciseis not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.