According to the research done by American Council on Exercise (ACE), one of the most effective exercises in working the Butt or the gluteus maximus, gluteus medius and the hamstring is the lunges. The Lunge is also a very effective exercise for the legs as well. It involves functional stability, balance and overall body coordination and proper posture alignment, which is very useful for muscle development and conditioning.
The lunge is also very effective for specific sports conditioning and strength development training. Taking Taichi for instance, it helps to build and further reinforce on the proper posture alignment, which improve the stability and effectiveness of the Bow Stance "??"
This exercise can be done almost anywhere without much space needed or any equipment. We can simply use our body weight to act as the resistance for beginner. There are many versions of lunges available which you would definitely find one of them suitable for you.
Although the lunge exercise looks simple, it is not easy to do a proper and good lunge. As a team of professional sports trainer and Taichi coach, we do not compromise quality of the exercise execution over the quantity. We always focus on the proper technique during execution of the exercise rather than the amount of resistance or the number of repeats. Once the correct technique has been enforced, individual can adjust and vary their resistance and number of sets and repeats according to their own physical capabilities.
Our aim is to improve the physical through exercise, and with every exercise performed correctly, we are one step nearer to being healthier and physically fitter. Vice versa, when doing an exercise using the wrong techniques, we are adding more stress and pressure to our joints, which is undesirable. "Practice does not make perfect, only correct practice does? With this in mind, we shall now look at the key points on the proper execution of the lunges exercises.
1. Both feet together, toe pointing forward.
2. Left leg step forward, shoulder feet apart, with heel landing on the ground.
3. Shift center of gravity to the mid point of the body, back leg heel raise with ball of foot in contact with the ground.
4. Lower body by flexing both knees until both knees is at right angle or 90? Front knee should not go beyond the front toe. Imagine the back knee dropping a line vertically downward.
5. Return to original standing position by pushing back the front leg.
6. Repeat steps 2 ?5 for alternate leg.
Common Mistakes & Correction
1. Toes not pointing straight forward, which will add unnecessary pressure and stress onto the knee. Always ensure correct alignment before lowering of the body.
2. Body leaning forward, causing center of gravity to shift forward, adding unnecessary pressure and stress onto the knee. Maintain body erect and spine neutral and look far.
3. Keeping both your legs in a straight line, will reduce the base area and the centre of gravity to fall outside of the base area which will cause instability and off balance. Keep both feet at least shoulder width apart, which will increases your base of support and makes your body more stable during exercise execution.
4. Front knee bend beyond the front toe, adding unnecessary pressure and stress onto the knee. Increase the width of between the front and back leg and adjust until both knees are at right angle using mirror or feedback from personal trainers.