The forward lunge is used to develop strength and control in the muscles in the legs and hips. It specifically targets the quadriceps (vastus lateralis, vastus intermedius, vastus medialis, rectus femoris), hamstrings (semimembranosus, semitendinosus, biceps femoris), iliopsoas, soleus, gastrocnemius and gluteus maximus.

It is an excellent exercise for runners and as it specifically targets the muscles involved in running.

1. PREPARATION

Stand with the feet shoulder width apart holding the dumbbells at the side in each hand. (Picture A)

The knees should track between the first and second toes.

Continue until there is a 90o bend at the front and back knee (Picture B)

The back knee should be directly under the hip and make sure the rear knee hovers just above the ground. Do not hit the back knee off the ground.

The spine should remain in the same position throughout

Note: Leaning forward may be a result of poor hip joint flexibility and a weak core. Maintain an upright posture throughout

3. UPWARD MOVEMENT

While maintaining correct back position use your hip and thigh muscles to push yourself up and back to the start position. (Picture C)

EXERCISE TIPS

This exercise is designed to restore normal function of the kinetic chain, while learning an everyday pattern of movement. Benefits include; neuromuscular efficiency, integrated functional strength and dynamic flexibility.

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