April 12, 2021

Lunges are one of the most effective lower body drills we teach our mamas, and there are so many variations. Here is a quick overview:

- Upright (Proposal) Lunges: Strengthens quadriceps

- Hinged Lunges: Targets Glutes

- Lunge & Knee Lift: Strengthens hip flexors & challenges balance

- Lunge & Hip Extension: Strengthens posterior chain & challenges balance

- Moving Lunges: Strengthens neurons in charge of locomotion & helps create core stability (cannister strength)

- Lunges & Upper Body (Bilateral): Increases core stability and total body strength

- Lunges & Opposing Upper Body (Unilateral): Increases core stability and develops neuromuscular recruitment

Remember - which ever lunge you choose - the weight should be in the front heel & not the front toes. You should be able to execute these drills with your front toes lifted off of the ground the entire time. And no matter which ones you choose, think about drawing the pelvic floor up as you rise out of the lunge. Everything should rise.