Do you wobble in your lunges? 

Lunging involves placing an emphasis on single leg strength and balance, this is really important with building up overall strength, stability and beneficial for recovering from injuries and imbalances.

A lunge movement has lots of variations and progressions.

To start off, step your right foot forward about 1 meter, slowly bend your knees, keeping the right knee inline with, and behind the ankle. With your front foot flat, and back leg on its toes, you want to see a right angle (90 degrees) at the ankle, knee and hip.

This might mean you need to take a bigger or smaller step forward, take note of what step length works for you.

   

Your back knee doesn’t have to touch the ground although the lower you go, the bigger range of motion you will have, meaning you will recruit more muscle. You want to make sure you can effectively push back up from the bottom of the lunge without wobbling, so if that means your back knee isn’t too close to the ground yet, that’s ok.

Keep your torso upright, hands on hips or a near by wall can sometimes help with balance. 

Straighten the legs, keeping the feet where they are and that is a stationary lunge. Repeat 10 times and change legs.

Walking lunges: after completing one lunge, push into the right foot to step your left forward the same distance and repeat to complete walking lunges

If you find it hard to balance, start off  completing your walking lunges next to a wall.

Another tip is to keep your feet inline with hips (or just outside) to increase your centre of gravity and balance. Some people mimic walking in a straight line or “on a tightrope” and really struggle with balance, imagine your feet are on train tracks (hip width) to help with balance.

 

Hope this helps!