Lunge

Purpose of the exercise

Focuses on strengthening the quadriceps, glutes and hamstrings. Improves balance, stability and control of the lower body. Supports functional movements such as walking, jumping and directional changes.

Supplies

• Flat surface

• Possibly extra weight such as dumbbells, kettlebells or a dumbbell

Starting position

1. Stand upright with feet hip-width apart

2. Arms along the body or for balance

3. Core tightened

4. Back in neutral position

5. Look ahead

Implementation

1. Take a step forward or backward

2. Bend both knees in a controlled manner

3. Lower the back leg towards the ground

4. Keep the upper body upright

5. Push back up via the heel of the front leg

6. Come back to the starting position

7. Change of leg

Points of interest

✓ Keep torso upright
✓ Knee of front leg follows direction of toes
✓ Core continuously tightened
✓ Move controlled
✓ Push through the heel of the front leg

✗ Dropping knee inwards
✗ Too big a step without control
✗ Excessive bending forward
✗ Execution too fast
✗ Ignoring pain in knee or hip

When this exercise?

The lunge is used to improve unilateral lower body strength, stability and coordination. The exercise is widely used within strength training because the movement pattern is very similar to everyday and athletic movements.

Within rehabilitation, the lunge can help build controlled hip and knee strength and stability. Through different variations, such as forward, backward or side lunges, the exercise can be adapted to the athlete's level and load capacity. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, symptoms and recovery status.