1 – Lean Forward

Most people think a lunge is an upright movement with the torso perpendicular to the ground throughout. But that's flawed mechanics. Maintaining a forward torso lean onto the heel of the front leg is essential.

The forward lean ensures the hips are pushed back posteriorly and actively engaged throughout the exercise. A good lunge involves solid hip hinge mechanics. An upright torso places greater stress on the knees and low back while minimizing stress to the glutes and upper thighs ­– not what you want.

2 – Move Straight Up and Down

When doing a stationary lunge, the torso should move straight up and down while keeping the forward lean. Any horizontal displacement of the torso indicates faulty hip mechanics and lack of spinal rigidity.

Related:  Lunges, You're Doing Them Wrong

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