Because there are so many joints involved, compound exercises that work numerous muscle groups frequently have risks and common mistakes. It’s simple to neglect your form or fail to identify areas in which you’re making mistakes.
Form usually suffers the most when you get weary, and lunges are one of the greatest offenders. Be mindful and take your time. To identify errors as they occur, practice the exercise in front of a mirror if at all possible until you feel comfortable doing so.
Here are some common errors to avoid.
Stepping with feet too close to one another
With every stride you take ahead, pay attention to where you plant your feet. For optimal balance and stability, you should maintain a good base of support with your feet approximately hip-distance apart, if not somewhat wider.
You are far more prone to lose your balance if your feet are too close together, meaning that the toes of your rear foot are in line with the heel of your forward foot. Your stride width should feel natural as you advance, as if you were just taking longer strides in keeping with your typical gait
It will be more difficult to complete the exercise and your gait will change in a way that makes it more difficult to maintain correct alignment if you go forwards as though you’re walking on a tightrope, with one foot immediately in front of the other.
Taking Excessively Prolonged Steps
Overstepping one’s bounds is another typical error. Yes, your steps should be longer than normal during lunges, but not to the point where you are extending your groin as you lower your back knee to the floor.
Instead, walk slowly and place your front foot around two or two and a half feet ahead of your rear foot. It should be possible for both knees to make around a 90-degree angle at the bottom of the lunge.
Forward Leaning From the Hips
Walking lunges require continuous forward motion, and while you perform the lunge, there’s a good chance that your torso will begin to tilt forward to “assist” you in shifting.This typically happens when you’re trying to speed through a set and you use the momentum of a forward lean to help you drive into each lunge. It also happens frequently if you’re overstriding—taking longer steps than necessary for each lunge
The issue is that, if you’re not careful, you could injure your low back by disengaging your core. As you walk, take it slowly and keep a watchful eye on your chest; it shouldn’t begin to sag toward the floor. During each lunge, strive to maintain your torso about perpendicular to the floor by using your abs and core muscles. It can also be beneficial to look forward and focus your attention on the wall in front of you.
Lunging and Lifting the Front Heel
As you bend your knees and lower yourself toward the floor during a walking lunge, it’s usual to lift your front heel off the floor. This is another classic mistake (pun intended).The problem is that this throws the alignment of your front leg out of whack, placing more strain on your knee.
For the duration of the lunge, you should maintain your front heel planted, with your knee positioned over your heel and your lower leg almost perpendicular to the floor. Your front heel should only rise when you move your rear leg forward for the subsequent repeat. Check your form at the top and bottom of each lunge by slowing down and asking yourself if your heel is still in contact with the floor. You should also make sure that your front knee is not crossing your toes. The best strategies to recognize and address this issue are to be very attentive and to take your time.
Having Improper Front Knee Alignment
One final mistake that’s common for all forms of lunges is the alignment of the front knee as you perform the lunge. The knee should remain in alignment with the toes throughout the exercise. Some people have a tendency for their knees to “cave” inward toward the body’s midline—known as knee valgus—increasing the likelihood of knee pain or injury.
Take your time as you lower your back knee to the ground and watch your front knee as you lower and stand. If you notice your knee shifting inward, try to engage the muscles of your hips and glutes to draw the knee into alignment with your toes.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.