Muscles worked: Glutes & Quads
There are many variations of lunges that you can use to challenge your body as you get fitter and stronger - let's start with a regular one and then we can look at the more difficult versions afterward.
- Start with your feet just wider than hip width on what I like to call 'train racks' this will give you a good stable base. If your feet are positioned as if on a tightrope you are likely to wobble and fall off
- Chest up, shoulders down and an awareness through your TVA/core
- Staying on those train tracks take a nice big step forwards and transfer most of your weight into the heel of your front foot
- Bend at both knees and slowly lower down so that you back knee is hovering just off the ground
- You are looking for about a 90degree angle at both knees and ensuring your front knee doesn't go way over your toes
- Push through the heel - ACTIVATE THE GLUTES to bring you back to your start position
And if you want to get a little bit fruity and challenge yourself some more once you have mastered these lunges you could try introducing and elastic for resistance hooking it round your front leg (seen in the picture below) or you could try a box lunge as Mel is demonstrating in the pictures to the right. There are also things like jumping lunges which can also increase intensity and challenge your body to move to the next level (remember not to jump if your pelvic floor isn't the best).
You should however be a little careful with lunges if you have suffered any kind of pelvic instability or pain throughout your pregnancy and/or afterward. The hormone relaxin does exactly that - it relaxes the muscles and joints in your body, especially the pelvis, so that you can give birth more easily. But this can lead to pain and instability in everyday life and during exercise also. Performing an exercise such as a lunge which uses that split stance can challenge and put added pressure on an already unstable pelvis so it would be best to build up your core muscles to begin with and perform exercises such as squats which enable your weight to be distributed more evenly.
Thank you to this weeks wonderful models Amy and Mel