Welcome to our weekly Move of the Week series. Every Monday, we’ll be sharing with you one of our favourite exercises – how to do them, what muscles they work and why they should be a regular part of your workout regime. This week: forward lunges.
You’ll come across many iterations of lunging in your workout routine; lateral, reverse, jumping… but when it comes to building a functional body, there’s nothing quite like a classic forward lunge. The stepping motion not only builds strength through our most common movement but also focuses on strengthening, stretching and mobilising your hips: an area that doesn’t get a lot of love thanks to our sedentary lifestyles.
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What is a forward lunge?
The forward lunge involves taking a large step forward and bending your back knee to touch the floor.
The exercise is great because:
It’s functional: as it builds strength in the movement patterns you use every day.
It builds lower body strength: the move works your quads, glutes, hamstrings and hips.
It builds stability and balance: as it’s a unilateral move.
It can improve joint mobility: particularly of the hips and ankles as you will be moving through a large range of motion.
What muscles does a suitcase carry work?
A suitcase carry mainly works into the upper and body and core, including:
- Hip flexors
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How to do a forward lunge
- Hold a dumbbell in each hand with your arms straight by your side.
- Stand tall with a neutral spine, pulling your belly button towards your spine to engage your core.
- Lift your right foot off the floor and take a big step forwards. As you do, bend your left leg to bring the knee close to the floor. Your right thigh should be parallel to the floor.
- Ensure your back remains flat during the move, rather than arching through the spine.
- Press through your right foot and squeeze your core to lift back to standing.
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