{"id":3474,"date":"2020-10-15T11:48:34","date_gmt":"2020-10-15T16:48:34","guid":{"rendered":"https:\/\/physiodynamik.com\/?p=3474"},"modified":"2025-05-10T17:46:29","modified_gmt":"2025-05-10T21:46:29","slug":"lunge","status":"publish","type":"post","link":"https:\/\/physiodynamik.com\/en\/lunge\/","title":{"rendered":"The Lunge: A Super Exercise"},"content":{"rendered":"<p><span data-contrast=\"none\">The lunge is a lower body compound movement that targets the muscles of the hip, knee, and ankle joints, all whilst improving trunk stability in asymmetrical positions. This is a great exercise to develop strength, balance, and endurance, and there are numerous progressions\/variations that can be used to adapt it to each individual&#8217;s specific needs.<\/span><\/p>\n<p><span data-contrast=\"none\">Due to the variability in anatomical differences, mobility restrictions, and muscle flexibility, this exercise may look different from person to person. Therefore, it is important to use this resource as a general guide; however, a physiotherapist will be able to ensure the exercise is properly and safely executed.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h4><strong>How to do the Exercise\u00a0<\/strong><\/h4>\n<ul>\n<li><b><span data-contrast=\"none\">Starting Position:<\/span><\/b>Stand with feet together spaced hip width apart and place your hands on your hips or have your arms outstretched for balance.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-8604\" src=\"https:\/\/physiodynamik.com\/wp-content\/uploads\/2020\/10\/img-1717-450x600.jpg\" alt=\"\" width=\"450\" height=\"600\" srcset=\"https:\/\/physiodynamik.com\/wp-content\/uploads\/2020\/10\/img-1717-450x600.jpg 450w, https:\/\/physiodynamik.com\/wp-content\/uploads\/2020\/10\/img-1717-768x1024.jpg 768w, https:\/\/physiodynamik.com\/wp-content\/uploads\/2020\/10\/img-1717-1152x1536.jpg 1152w, https:\/\/physiodynamik.com\/wp-content\/uploads\/2020\/10\/img-1717-rotated.jpg 1224w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\" \/><\/p>\n<ul>\n<li><b style=\"background-color: var(--bs-body-bg); color: var(--bs-body-color); font-family: var(--bs-body-font-family); font-size: var(--bs-body-font-size); text-align: var(--bs-body-text-align);\"><span data-contrast=\"none\">Action: <\/span><\/b>With one foot, take a large step forward. Lower your back knee towards the floor until a 90 degree angle is acheived. Simultaneously, bend the front knee to create a 90\u00b0 angle. Keep your trunk upright during the movement. Return to starting position, repeat on other side.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-8600\" src=\"https:\/\/physiodynamik.com\/wp-content\/uploads\/2020\/10\/img-1719-450x600.jpg\" alt=\"\" width=\"450\" height=\"600\" srcset=\"https:\/\/physiodynamik.com\/wp-content\/uploads\/2020\/10\/img-1719-450x600.jpg 450w, https:\/\/physiodynamik.com\/wp-content\/uploads\/2020\/10\/img-1719-768x1024.jpg 768w, https:\/\/physiodynamik.com\/wp-content\/uploads\/2020\/10\/img-1719-1152x1536.jpg 1152w, https:\/\/physiodynamik.com\/wp-content\/uploads\/2020\/10\/img-1719-rotated.jpg 1224w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\" \/><\/p>\n<h4><b><span data-contrast=\"none\">Common Mistakes to Avoid<\/span><\/b><\/h4>\n<ul>\n<li><span data-contrast=\"none\">Avoid bending front knee too far over toes. <\/span><\/li>\n<li><span data-contrast=\"none\">It is important to maintain an even distribution of weight between both legs.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4><b><span data-contrast=\"none\">Modifications and Progressions<\/span><\/b><\/h4>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">Please refer to your physiotherapist if you are unsure of any aspect of the exercise or are unable to successfully perform the exercise<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">If you do not feel well balanced during the exercise, shorten the length of your step. Gradually, you may increase the size of the step forward you take<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Options to increase the difficulty of the exercise:<\/span><span data-contrast=\"none\">\u00a0<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Hold weights to increase intensity of exercise<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Walk forward while doing the lunges<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Jump from left lunge position into right lunge position<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">Perform lunge backwards\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4><b><span data-contrast=\"none\">Parameters<\/span><\/b><\/h4>\n<p><span data-contrast=\"none\">Based on your individual goals, the parameters for exercise can vary significantly. The number of sets, repetitions and tempo are among a number of variables that can be modified in order to optimize your programming. Whether you are returning from injury, looking to get stronger, or improving your sport performance, speak to your physiotherapist to establish your training goals.<\/span><span data-contrast=\"none\">\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The lunge is a lower body compound movement that targets the muscles of the hip, knee, and ankle joints, all whilst improving trunk stability in [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"https:\/\/physiodynamik.com\/en\/lunge\/\">Read More&#8230;<span class=\"screen-reader-text\"> from The Lunge: A Super Exercise<\/span><\/a><\/p>\n","protected":false},"author":5,"featured_media":7737,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-3474","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-super-exercises"],"acf":[],"_links":{"self":[{"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/posts\/3474","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/comments?post=3474"}],"version-history":[{"count":0,"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/posts\/3474\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/media\/7737"}],"wp:attachment":[{"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/media?parent=3474"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/categories?post=3474"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/tags?post=3474"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}