How to do a lunge with good form

Teach: How to do a lunge with good form

What to say

To do a lunge with good form, step forward far enough that both knees can bend to about a right angle, then lower the back knee straight down. Keep your chest up and your weight through the whole front foot. The front knee tracks over the middle toes without caving inward. Push through the front heel to stand back up, and hold a wall for balance at first.

What to show, in order

1. Stand tall with feet hip-width apart, next to a wall or rail if you need balance.
2. Take a long step forward, keeping the feet hip-width apart rather than on a tightrope.
3. Lower the back knee straight down toward the floor until both knees are bent to about a right angle.
4. Keep your chest up and your weight spread through the whole front foot.
5. Watch that the front knee points over the middle toes and does not cave inward.
6. Push through the front heel to return to standing.
7. Switch legs, and try reverse lunges, stepping backward, if forward lunges bother your knees.

When to stop and call a professional

• You have a heart condition, high blood pressure, a recent injury or surgery, or you are unsure whether exercise is safe for you: ask a clinician before you start.
• You feel chest pain, pressure, faintness or unusual breathlessness: stop and call your local emergency number, 911 in the US.
• You feel sharp knee pain or the knee gives way: stop and see a clinician or physical therapist.

The check question

Ask: Where should the front knee point? Answer: Over the middle toes

From EveryManSkills. General information, not professional advice.