The biggest mistake that people of all different skill levels make with lunges, is lunging with an almost overlapping stride position. What we mean is that people will lunge in a straight line putting one foot directly in line with the other, like they’re trying to do some complicated sobriety test.
This is wrong you want to plant your feet a little less than hip width apart for every lunge. While lunges can help you develop better balance, the exercise itself should not be a balancing act so there’s no need to practically cross your feet over with each lunge.
Another mistake is taking steps too close together. When you take a small step and lunge with your feet too close together, you’re going to be making more of a triangle between your legs at the bottom of your lunge. Usually, your knee will also wind up going past your toe, or simply just going too far forward which will put excess stress on that knee.
On the other hand when you do it right you’re going to be making more of what looks like a rectangle shape in between your legs and your front knee won’t be going past your toes.
The last thing about lunges is that you shouldn’t let your knee smash into the floor on every rep. You can definitely come down to the floor and lightly touch the floor with your knee as long as you do it in a controlled way. Dropping to your knee on the other hand not only can It harm your knee but it’ll also take the tension off your legs at the bottom of every rep.
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