2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Habitual attacks do not give the necessary load on the hips and do not spare the knee joint. Learn how to change your technique to correct these exercise deficiencies and get the full benefits of doing it.
We are used to the fact that during lunges, you need to keep your back straight, and bend the knee in front at an angle of 90 degrees and not take it by the toe. It turns out that this is not the only way to do this exercise.
Keeping your back perpendicular to the floor during lunges creates a lot of tension in the knee joint and loses the potential to stretch and strengthen the hip joint.
Alex Zimmerman Director of Tier X Training Program at Equinox
This means that the muscles in the thighs and lower back receive less stress, while the muscles near the knee joint do all the work. Therefore, if you want to pump the glutes and muscles of the back of the thigh, you need to slightly tilt the body forward. The knee of the forward lunge is above the toe. The angle between the lower leg and the thigh from a straight becomes sharp (but not too sharp), and the torso tilts forward.
If you are using dumbbells, lower and straighten your shoulders and hold your hands between your front leg and your back knee. This will distribute the strength evenly between your knee and hip.
Performing lunges in this way helps to properly load the hips and buttocks and relieve the load from the knee joint.
The further the joint is from the dumbbell, the greater the torque.
Alex Zimmerman
If you do regular lunges and your arms with dumbbells are lowered along the torso, in accordance with the biomechanics of the movement, the knee is loaded more. If you tilt the body forward, and hold the dumbbells at the same level with the knee of the leg standing behind, then the main load will go to the hips.
A small amount of stress on the knee joint is beneficial: it strengthens the muscles that stabilize it. But deliberately adjusting the incline angle will help you pump your lower body better and reduce the risk of injury.
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