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.
Between working 40-60 hours per week, carting the kids around, or being forced to take those swing dancing lessons you promised your girlfriend (we've all been there), the last thing on the "to do list" is going to the gym. Mr. G has the answer: the Two-Day Workout.
For several years, I was the Watson to Strength Coach Charles Poliquin's Sherlock Holmes. I chronicled his theories, revelations and discoveries. I like to think I played a small part in his success but in all probability, guys like Charles don't need any help; they get famous all on their own.