Body Pump Moves with Proper Technique: A Perfect Lunge

The most important part of performing a perfect lunge is the set up. First things first: Feet hip width apart. To ensure that your feet are actually hip width apart, place your thumbs pointed down on your ASIS (hip bones). If your thumbs point to your toes, your in good shape.

Next step: Setting up the Lunge

Keeping your feet hip width apart, kneel onto the floor like you are about to ask someone to marry you (don't worry, no commitment necessary). Make sure your front and back knees are in a 90 degree angle as in the picture below.

Now that you are there, simply tuck your back toe and stand up. It's okay if your front toe is pointed out (away from you) just a little bit. Next step, grab a weight. Body Pump style uses a bar. Same rules apply in bar placement as in the squats. Actively rest the bar on the meaty part of your back. Notice that my arms are still active and engaged throughout the exercise.

Just like squats, it's important to keep your chest high. If you are using the bar bell, make sure your elbows point directly towards the mat. If your elbows aren't facing the mat, most likely you are leaning forwards.

Here my elbows point to the back of the room. I'm also not in a 90/90 position for my lunge. If this looks like your lunge, return to step 1 to try again. If your lunge looks like the lunge below, good job! We are ready to start.

When performing a proper lunge, remember,

• Back knee leads the way (keep it elevated just about an inch from the mat at your lowest point, slamming your knee on the ground really hurts...)
• Drive through the front heel to return back to standing. Your back knee should always stay a little bent.

**Extra Credit

To engage your obliques, try holding one plate in your hand opposite of the leg in front. e.g. If your left leg is in front, do the lunge with the weight only in your right hand. It will be harder to keep your chest tall because you will feel unbalanced. This is forcing your core to engage.