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Complexities of a Lunge The lunge has been regarded second to the squat by some as the best lower body exercise ever invented. If this is true, why is that? Not only is the lunge a great multi-joint exercise for the lower body, but it is also an exceptional closed chain exercise. A closed chain exercise typically “connects” the athlete to the ground and allows the body to use the ground as a lever system. The lunge allows the athlete to push the front leg downwards into the ground, which becomes its rigid lever for proper execution, whilst being a great power builder for locomotion. However, the lunge is even more. With the front stationary lunge—where the front leg is the “working” and the back leg serves as a balance mechanism, we introduce other characteristics including: active stretch, mobility, strength, balance, and plantar-flexion. All these movements occur in a single rep—along with concentric and eccentric muscle actions. Sounds to good to be true for a single exercise, however, it is exactly why the lunge is a beneficial exercise when performed correctly. Balance- The lunge is a great precursor to single leg exercises. Even though both feet are in contact with the ground at the beginning and end of the exercise, there is a minimal balance requirement during the transition of the actual “lunge” or “step”. Once in the finish position, where the hips descend because of the front knee flexion, the athlete must counter-balance the load transfer. In this case, bodyweight becomes the load transferring, and in advanced trainees, dumbbells, barbells, kettlebells, or sandbags become extra loads. When controlled optimally, the balance demands placed on the body increase proprioceptive awareness (especially in the balance leg), load transfer, and reactive sensory.
by John Izzo, NASM-CPT, PES
Mobility & Strength (acceleration/deceleration) – With optimal execution of the lunge, mobility is exercised throughout the hips. When the body is aligned correctly and load transfer begins, a locomotive acceleration is achieved with the front “step-out” lunge. Continuously practiced, this act of hip flexion and extension allows the rotators of the hip to work in unison, permitting the hip joint to move freely as it is designed to do. With the backwards lunge, a deceleration component is used that is helpful in athletic performance. As weight shifts to the front leg, the hamstrings of that [working] leg “brake” to allow the hips to drop down. If the hamstrings do not decelerate the movement, the athlete translates that weight too far forward placing stress on the front knee complex. A strong posterior chain will prevent this common error from occurring and ensure optimal performance during sport and function.
Active Stretch – During the knee decent of a lunge, most trainees will feel a “pulling”, “nagging” stretch of the opposite hip flexor. This is common in those that present shortened hip flexors and attempt the lunge. However, it is beneficial for those to perform the lunge when they are presented with tightness, because it allows the surrounding joints to integrate under the weight of the body to stretch tight muscles.
Plantar-flexion – Integrating the mobility, balance, and active stretch components is the plantar-flexed position of the back foot. This extreme position places a tremendous amount of “stretch” on the calf muscle, along with strengthening the metatarsal structure of the foot. Ankle mobility is achieved once the foot is “planted” and the same side knee flexes and extends. If a discrepency in form exists, this is the first area to inspect. If metatarsal stability cannot be achieved, the ankle joint will pronate or supinate which will lead to a lateral body weight shift. If the foot cannot plant itself, the knee will follow and take the hip with it.
Complexity of the Lunge: With properly balanced muscles, the lunge is not a difficult exercise to perform. It becomes a movement that mimics running or sprinting. However, some trainees find it difficult to perform and the reason it can be challenging, is the same reasons we find it to be a beneficial exercise. Here is what is needed:
Mobility – Ankle – without it, something above the ankle joint will falter. When it reaches the hip complex, the spine is endangered and the exercise becomes more risk than benefit.
Flexibility – Hips/Hamstrings/Erectors – if the hip flexors are overly shortened—as they are in office workers, the trainee will feel an overwhelming stretch in the “planted” leg which will rob them of full range of motion. If the muscles of the hamstrings and back are overly tight, the glutes will likely not fire and place more demands on the quadriceps. This is a common mistake, and typically trainees feel it “in their quads”—right above the kneecap. This is a sign of quadriceps tendon stress.
Strength – Legs – without adequate lower body strength; the trainee will have no chance of returning to the start or finish position (acceleration/deceleration). This is typically seen when a trainee advances prematurely and cannot finish a set of properly executed lunges or walking lunges.
Core – without optimal core activation, the lumbar spine is open to torque with each step that loses balance. A securely snug vertebrae ensures a strong foundation for all one to receive all the benefits of this exercise.
Progressing the Lunge: With the noted benefits of the lunge exercise, how is a novice trainee expected to learn this movement without causing harm? Start with basics:
1.)
2.) With control, bring one leg forward. The knee of the other leg should still be touching the ground. This position resembles a “genuflect”. Eyes are still facing forward and shoulders are squared. The glute of the front leg should be contracted for the next phase.
3.) The front leg (which was forward) propels the body forward. With abs tight and glutes contracted, the trainee returns to the starting position with a “genuflect” and finally a kneel. The exercise is repeated on the other side. [END]
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