Kayla Itsines' Bikini Body Guide- Perfecting the Lunge

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. 

Kayla Itsines Bikini Body Guide Lunges scissor jumps.jpg

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 . 

Kayla Itsines Bikini Body Guide Lunges Knees Over Toes.jpg

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. 

Kayla Itsines Bikini Body Guide Lunges Tight Rope.jpg

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 


Kayla Itsines Bikini Body Guide Lunges side.jpg


Kayla Itsines Bikini Body Guide Lunges perfect forward.jpg

Here's Elisa doing some pretty sweet lunges


Check out my previous blogs on  Kayla Itsines' Bikini Body Guide - How to Do the Perfect Squat and  How To Do Kayla Itsines' Bikini Body Guide Without Injuring Yourself- Push Up Edition


Happy lunging :)

Jessie Wong 


*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.