Lunges belong in that catalogue of exercises that everyone should know how to do. Lunges can improve lower-body strength, balance, build core stability and coordination, and increase hip mobility.
But they can also be one of the hardest moves for beginners to master. When I introduce them to my new personal training clients, we spend a lot of time working on technique before we introduce variations or add resistance.
One of the most common mistakes I see is stepping too far forward or looking down at their feet, both of which can throw them off balance and put extra strain on their knees.
Lowering too fast can also cause people to wobble, as well as putting excess pressure on the knee joint. If you notice your knee caving in when you do a lunge, this could be a sign of weak glutes, in particular the gluteus medius (which you can strengthen with these three exercises).
For more pointers, I asked certified trainer Allison Kalsched, from Allison Kalsched Fitness, how she teaches lunges to beginners.
How to do a lunge for beginners
- Stand with your feet hip-width apart.
- Your hands can be by your sides, or some people find placing them on their hips helps with balance.
- Make sure your shoulders are relaxed.
- Engage your core, a skill in itself that is worthy of its own explainer.
- Step your right foot forward—the right distance will result in a 90° bend at your hips and knees at the bottom position.
- Bend your knees to lower until both knees are bent to 90° and your left knee is just above the floor.
- Keep your chest facing forward and look straight ahead rather than at your feet.
- Keep your weight in your front right foot, spread between your heel, big toe and little toe—imagine your foot is a tripod.
- Push through your right foot and extend your knees, stepping your right foot back in line with your left, standing upright.
Trainer tips
“Take care not to overextend your spine by leaning backwards,” warns Kalsched. Even keeping your torso perpendicular may result in your ribs flaring. “You want to keep your ribs stacked right over your pelvis,” says Kalsched, which may mean a slight lean forward, but don’t go too far—“you don't want to bend at the waist for this exercise,” she says.
“Whatever version of the lunge that you try, remember to feel your feet connect to the ground,” she says. “Be aware of the big toe mound and the little toe mound as well as the heel connected to the ground. Take care not to roll your feet out towards the outside edges or just put weight in your toes.”
How to keep your balance
“The lunge is a single-leg exercise, so it will definitely challenge your balance,” says Kalsched, “and if you are just getting started, it’s fine to get some help! If balance is an issue, perform this move while touching a wall or a piece of furniture to ground yourself. You can even hold onto a stair railing or the back of a chair if you need to. Master the movement and then the balance will come.
“Remember that your feet should stay about hip-distance apart. This isn’t an exercise that should be performed with your feet in one line!
“If stability challenges you, you can also start with your feet in a split squat stance. Simply start with one foot in front of the other, but still hip distance between each foot. Hold on for balance and bend both knees on the inhale, and straighten them on the exhale. Work on one side for 8-12 reps, and then switch sides.”
