Do Lunges Correctly to Build Muscle and Prevent Injury
Lunges are one of the best exercises for building muscles in your lower body, particularly your quadriceps. It’s important to use good form when doing any exercise, and this is especially true if you are using very heavy weights in order to build big muscles quickly. Here is a brief overview of proper form for lunges so that you stay safe and get the most muscle gains from your workout.
Walking lunges are a good option for people who are using lighter weights, but for very heavy lifters, a stationary lunge will be safer for your knees and back. For a stationary lunge, you will lunge forward with one leg and remain in that position, pressing down and up, without returning to your starting position until it’s time to switch legs.
When you lunge, make sure that your front knee does not extend past your toes; ideally, your leg should form an almost vertical line from your ankle to your knee. Your back shin should be as close to parallel with the floor as possible. Keep your back nice and straight during the entire lunge.