“How do I do a lunge?”
If you’ve ever asked yourself this, you’re not alone! This is one of the most common questions I get. Today, I’m breaking down the reverse lunge step-by-step so that you feel comfortable and confident with this move.
You’ll need a chair and something that can slide along your floor. I recommend a napkin/towel for hardwood floors and a paper plate for carpet.
Instructions:
1. Place your napkin or paper plate on the floor. Test your chair to be sure it is level and does not slide around. With the chair on your right and your sliding tool underneath your left foot, position your feet shoulder-width apart. Place your right hand on the chair.
2. Think about slowly pushing your hips back in a hinge position and then standing back up. Repeat 3x to warm up this movement pattern.
3. As you go into the hinge, begin to slide the left leg back, transferring most of your weight to your right leg. Use the right leg to pull that left leg back up. Repeat until comfortable.
4. Once sliding with a straight leg feels good, try the same movement, but with the knees bent. As you push those hips back, bend the front knee and back knee into the lunge position. Don’t go too low at first – lean on your chair for support if you need it.
5. Again, your right leg will be doing most of the work to pull that left leg up. Try to keep your right knee over your ankle and avoid allowing that knee to come forward. If it helps, you can visualize a wall right in front of your knee. Don’t let your knee hit the wall!
6. Once you’ve mastered the bent-leg variation, place the slider beneath your right leg, position the chair on your left, and try it out on the other side! Don’t forget to warm up that side with a few hinges first.
Lunges can be aggressive on the knees, so please listen to your body! If sinking too low bothers your knees, reduce the distance you’re lowering yourself, or return to practicing the hinges.
Eventually, we’ll learn how to do the lunge without a slider, but for now, practice along with the tutorial, and work your way up!