How you lungin? Inn my Wendy Williams voice? 😝 And how you doin’, ? I hope you're doing well!
 

Let’s get right into it!

Lunges are one of those exercises that feel awkward at first.

They require stability, balance, and control.

If your lunges have been feeling off or you feel that they have some form fixes, I got you.

Here are a few form tips that will surely improve your lunges. It's a checklist of sorts.

Sis, first things first...

1 - Proper shoe wear. Please, please don't train in squishy running shoes, especially on leg day. Ditching them altogether would be better.

Cushy, pillow, high-heeled tennis, gym, or running shoes make lifting weights unstable. Running shoes are great for running (great for absorbing shock)!

Squatting, lunging, deadlifting, etc., in a running shoe will significantly affect your stability and control in those lifts because your foot is rocking and moving when it shouldn't be. Not to mention, many tennis shoes smash your toes together, again preventing your toes from splaying properly.

So, no matter the lunge variation, you want a stable, solid, and firm shoe when lunging. They shouldn't be compressing!
 

2 - Start with the right variation for your current fitness level! What variation of the lunge did you start with? Walking lunges?

Walking lunges are a challenging variation to begin with. I know they look easy, but if you're already doing them, you know there are many moving parts. How well are you doing them?

The walking lunge is a forward traveling motion. So that's gonna require even more stability and control, moving the body through space.

If you're struggling here, I suggest mastering a static lunge variation first.

Here's how I coach lunge variations from easy to advanced for my clients (programmed based on clients fitness/skill level):

1 - Static Lunge, also known as a Split Squat: 

• No movement - also with support like a table, wall, TRX, etc, as needed. Complete all the reps on one side.
• Stand with one foot forward and one foot back, then bend both knees to lower your body without stepping. This is the simplest and most stable version!

2 - Reverse lunge: 

• Step backward with one leg, lower into a lunge, then return.
• Start with one side at a time. Alternating legs is more challenging.

3 - Forward Lunge:

• Step forward with one leg, bend both knees to lower, then push back to the starting position. Adds a movement by stepping out forward.
• Start with one side at a time. Alternating legs is more challenging.

4 - Walking Lunge:

• Perform forward lunges while moving continuously across a space. The walking lunge requires more balance and control.

5 - Lateral Lunge (Side Lunge):

• Step out to the side, bending one knee while keeping the other leg straight, then return -  requires lateral control.

6 - Curtsy Lunge:

• Step one leg back and across behind the other, lowering into a lunge like a curtsy. 
• The balance will become more challenging due to the movement being diagonal in nature.
   

7 - Jumping lunge:

• From a lunge position, jump and switch legs mid-air, landing in a lunge on the opposite side. 
• This lunge variation is very explosive and demands coordination.
• Pro-tip: Start with one side at a time or/and use a support like a TRX.

8 - Overhead Lunge:

• You'll hold a weight (like a dumbbell or barbell) overhead while doing a forward or reverse lunge. 
• The overhead position tests stability big time!

9 - Forward to Reverse Lunge (vice versa):

• From the starting lunge position, step forward with one leg, bend both knees to lower, then immediately step backward with one leg, lower into a lunge, then return.
• Pro-tip: Pause between the two lunge variations because they will test your balance, and you'll feel like a beginner, even if you aren't!

10 - Bulgarian Split Squat (Rear Foot Elevated): 

• These are challenging, and most people have a love-hate relationship with them. Most people jump up in weight too fast, have bad form, and use too high of a bench, just to name a few. When you progress these correctly, you'll actually like them and get alot of them!
• Place one foot behind you on a bench or step (no higher than your knee), then lunge with the front leg. Deeper range and single-leg focus make it intense.
• Pro-Tip: Starting with a lower elevation for the back foot really helps with mastering the exercise!
   

You can and should start all these variations unloaded, especially if you are new to them; once mastered, add load -  dumbbells first, then progress to other forms of resistance.

3 - Lunge technique check:

• Knee forward - same direction as toes. Not collapsed in towards the body or away from the body. 
• The knee should be stacked over the ankle.
• Stable foot - feel your whole foot!
• Chest up - gaze forward, core engaged—neutral spine.
• Thigh parallel to the floor.
• Don't slam your knee to the floor. You can touch the floor if you can control it and have the capacity to do so. Earn the right to go really deep in your lunges first!
• For any lunge variations, ensure you are not in the tightrope stance (walking a tightrope) - one foot directly behind the other. You want your split stance to be staggered (feet & hips shoulder width apart - picture a diagonal line from the front heel of the lunge to the back toe of the rear foot). You may have heard it said like this: "train tracks."
• Lastly, don’t rush your reps. Always train with control. When you slow down lunge movements, you get more out of them!
   

That's the gist of the lunge technique. Depending on the lunge variation or if you are trying to bias more quad or glutes, the torso, hips, and shin will change a bit.

Whelp, that's the lunge(s)! I hope this was helpful. Lunges are a fantastic exercise. Just be sure to progress them correctly. Let me know if you have any questions. I'm happy to help. 

Also, if you want a set of eyes on your lifts, I would love to coach you, help you improve your lifting technique, and help you build muscle and strength! Rely back to this email with the word TRAIN!

Have a great rest of the week, STRONG friend!

In Strength and to Your Success!

Love you, mean it!
Coach Candace

P.S. One more thing before I turn you loose... I have a Blog for you to check out: The Best Training Shoes for Strength Training! Wear the right training shoe is a game changer!