Lunges also target your glutes and quads, and are a good way to target your hams as well. Start by having both feet close together, and then step forward with one leg until your knee reaches a 90 degree angle, making sure that you keep your back straight.
Hold your position for a few counts and then bring your leg back. Even though this exercise seems to be very simple, there are a few common mistakes that you can make when performing lunges. The first, most frequent mistake is the distance between your legs.
The distance is different for each person since we have various height, legs and feeling of comfort. It’s very easy to damage your knee-cup due to the unbalanced position. Look at the mirror to make sure there is a 90 degree angle between your legs.
The next mistake you can make is to lean too forward. It also causes excessive load on your knee-cup and involves dislocations. If you cannot see your supporting knee when performing lunges, there’s a problem. Remember, your back, head and supporting leg should create one straight line.