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CFSR 2.18.18

How to Properly Do Lunges

If you’ve ever knelt down to tie your shoe or seen someone propose on bended knee, you’re familiar with a lunge. A lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, core, and the hard-to-reach muscles of the inner thigh.  Lunges can be done anywhere and anytime.  If done properly, lunges can give you shapely toned legs and backside… just in time for bikini season!

It is imperative to have proper form to avoid unwanted strain on your joints.  Below are tips to perfect your form:

  • Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.

  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.

Once you have the basics down, you can modify your lunge workouts in order to work different muscles.

Even though lunges are one of the best ways to work your lower body, some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, take smaller steps as you lunge.  Slowly increase your lunge distance as your pain gets better. Some people also find that doing a reverse lunge instead of a forward lunge also helps reduce knee strain.

 


February Reminders:

InBody composition machine is here Tuesday, 2/20. $40 for one session or two for $70. Sign up on excel sheet (in the newsletter)

2018 CrossFit Open starts Thursday, 2/22, get signed up! games.crossfit.com We need judges too!

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