Perfect Lunge Position
Regardless of any injuries, I always recommend to my chiropractor and sports therapy patients to implement closed kinetic chain exercises. This refers to having your feet firmly planted on a surface, whether it be the machine platform when doing a leg press or keeping both feet on the ground when doing lunges. The reason I advocate not doing walking lunges or leg curls is when you aren’t firmly planted, your muscles can fire incorrectly causing muscular and joint imbalances.
When performing a reverse lunge, as demonstrated in the picture to the right, knee to ankle position is imperative to ensure proper technique and prevent injuries to ankle, knees, hips, and lower back.
I usually ask patients to start out in the position with their knee on the ground. Once established, they then raise their knee off the ground and perform the lunge. The back heel always remains raised off the ground and the weight should be dispersed through the front heel.
Ideally, you should do approximately 15-20 per side, switch legs, and repeat.
Please do not perform this exercise if you have an acute injury to your lower body. Seek out an assessment and treatment before engaging in any exercise involving your ankles, knees, hips, or lower back.
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic