Correct posture for lunge squat

In life, many people like to do lunges when they are exercising, because lunges are not a special exercise for leg and muscle training, but you must master the correct posture when doing lunges, otherwise it is likely to cause knee injuries, because the knees have to bear the weight of the whole body when squatting. Many people feel knee pain due to incorrect posture, so what is the correct posture for lunges?

When it comes to leg exercises, many people think of lunges first. When it comes to lunges, everyone may feel familiar yet unfamiliar. I believe that many people will first think of the mechanical lunge squat exercise in the gym. In fact, many exercises in our daily life use lunges invisibly, such as running up and down stairs, striding, climbing over obstacles, and running. Regular lunge exercises can not only exercise the muscles of the thighs, calves, buttocks, abdomen and back, but also exercise the knee joints and relieve pressure and tension in the knee joints.

Lunge

Primarily targeting the quadriceps, this move will also strengthen the gluteal muscles, hamstrings, and calves.

posture

Starting position : Put your hands on your hips, tighten your abdomen, and keep your feet shoulder-width apart.

1. Take a step forward (the distance of the step should be slightly larger than when walking), then squat down.

2. Place your center of gravity on your torso and back foot, keep your body neutral, do not lean forward or backward too much, and try not to kneel on your back foot. At this time, the ideal state of the body will be 4 90 degrees (as shown in the figure above).

3. Use the strength of your back foot and core to push your body and front foot back to the starting position, then switch sides.

Note 1: The distance of the backward lunge should not be too large. The method of maintaining the center of gravity when squatting is the same as the principle mentioned above.

Note 2: The four 90-degree movements mentioned above are not standard movements, but just a general principle. When performing the movements, your main focus should still be on maintaining a posture that is comfortable, natural, relaxed, and unforced, and in which you can feel the normal force applied by your legs.

For beginners, do ten times per set (left foot + right foot = 1 time), and do two to three sets a day.

Precautions

Do not do this exercise on a soft mat, but on a hard surface.

The stride can be large or small. Long strides target the hip joints, while short strides target the quadriceps.

Keep your front knee pointed toward your toes instead of turning it inward.