Focusing on knee alignment during thigh work is essential for maximizing efficiency and for ensuring proper movement execution. We’ll take a closer look at lunges to explain the positioning and give you essential alignment tips.
Quadriceps, hamstrings, abdominals
1) Stand a forearms distance away from your barre or a sturdy piece of furniture. Lightly place your hands on the barre slightly wider than shoulder-width apart.
2) Starting with your feet parallel and all 10 toes facing forward tuck your toes of one foot and slide your leg back into a lunge position so that your knee is aligned directly underneath your hip. Both legs should make 90 degree angles.
Tip: To ensure proper knee alignment you can kneel on your back shin. Look down and be sure that your front knee is stacked vertically over your ankle and that your back knee is placed directly below your hip. Once you’ve assessed your position, engage your abs and lift your back knee so that it hovers just a few inches above the floor.
Lower and lift your body by deepening your stance in small, controlled movements, about 1 to 2 inches.
Note: Make sure to keep your chest lifted and your abs engaged during this exercise. Your front knee should be stable over your front ankle at all times as you lower and lift your back knee. If you have any pre-existing knee conditions, stay higher in your position.
Do you have additional questions about proper knee alignment during lunges? Ask us in the comments below.