Contact Us

How To Do A Drop Lunge With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

Loading
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_DROP_LUNGE.jpg" } }, "headline":"How To Do A Drop Lunge With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do A Drop Lunge With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_DROP_LUNGE.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>The lunge is a powerful and effective compound exercise that hits the entire lower body in one swift movement. Besides building lower body strength, the lunge offers a host of other benefits including increasing hip flexibility and mobility, boosting your core strength, improving your balance, and building symmetrical muscle strength and tone in the legs. Here we’re going to teach you an awesome intermediate variation: the drop lunge.</p> <p>To perform the drop lunge, stand up tall with your feet hip-width apart and place your hands on your waist. Leap to bring your right leg forward and your left leg back. Then drop your left knee towards the ground to enter into a lunge. Jump back up to the starting position. Repeat, this time bringing your left leg forward and your right leg back. In addition to all the strength-building and core-stabilizing benefits, this move is performed at a high intensity meaning you’re going to get your blood pumping and your metabolism up.</p> <p>If you’re not quite ready for the drop lunge, start with the alternating reverse lunge. Stand with your feet hip-width apart. Then step backwards with your left leg and drop your left knee to the ground. Press through your right leg to come back up to the starting position. Now switch to perform the reverse lunge with your right leg. You can modify this by placing your hands on your thighs halfway into the lunge to give yourself a little more balance and stability. Adding that extra support will help you start to build the strength and stability you’ll need to take on more challenging variations.</p> <p>Once you’ve nailed the drop lunge, you can move up to the advanced jump lunge. The jump lunge is almost exactly the same as the drop lunge, but instead of coming back to the starting position between repetitions, you’ll jump and bring the back leg to the front and the front leg to the back before dropping into a lunge again. You’re going to feel your quads and glutes firing hard throughout this move, plus you’ll definitely break a sweat!</p> <p>Let’s start by learning how to execute the drop lunge with excellent form.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Stand up with your feet under your hips, your knees slightly bent, and your glutes and abs tight.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-LR-1.jpg" class="img-fluid" alt="drop-lunge-1"> </picture> <li>Jump to bring your left foot in front of you and your right foot behind you, then bend your left leg to drop your right knee towards the floor.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-LR-2.jpg" class="img-fluid" alt="drop-lunge-2"> </picture> <li>Jump to return to the starting position or step your right foot up and your left foot back until you’re standing as you were at the beginning.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-LR-3.jpg" class="img-fluid" alt="drop-lunge-3"> </picture> <li>Switch and perform the move with the other leg, bringing your right foot forward and your left foot back.</li> <li>Continue alternating until you’ve reached the desired number of repetitions.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Make sure that your knees track directly over your toes as you drop into the lunge. The knee joint is only meant to go in one direction. If your knees are wobbling in or out too far you put yourself at risk for injury.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-LR-4.jpg" class="img-fluid" alt="drop-lunge-4"> </picture> <li>Hinge at the hips to bring your torso forward rather than keeping your body completely upright. It’s important that your back remains aligned. Pull your shoulders back and stay tall throughout your torso all the way up to your head.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-LR-5.jpg" class="img-fluid" alt="drop-lunge-5"> </picture> <li>Place 70% of your weight on your heels and 30% on your toes. Not only will this help you stay balanced, but it will also keep your glutes and the back of your legs active throughout the movement.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/drop-lunge-LR-6.jpg" class="img-fluid" alt="drop-lunge-6"> </picture> <li>When you jump back up, land softly with a slight bend in your knees. If you land hard and with flat feet you’ll tax those knee joints which can lead to pain and injury. Inhale as you drop down and exhale as you come back up. This keeps the blood pumping to your muscles and your focus trained on maintaining good form.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>To get the greatest benefit from this exercise, make sure that you are landing softly and in the right position for every drop lunge. It’s fine if you need to start at a slow pace. Practicing good form with the drop lunge will guarantee that when you move on to more challenging, higher intensity moves, you’ll do them safely and correctly.</p> <p>Because good form is so important here, beginners should start out with the alternating reverse lunge. Begin with your hands at your hips or resting on your thighs for extra support. This move is an excellent precursor for the drop lunge and the jump lunge because the focus is on building lower body strength and perfecting your lunge form at a nice, steady pace. </p> <p>Over time, you can build your way up to the jump lunge. The jump lunge gives you all the amazing strength, tone, and balance gains of the lunge with an added high intensity, fat-burning cardio boost from the explosive movement. The jump lunge is a powerhouse move that is definitely worth working up to.</p> <p>You’ve got all the cues you need to perform the drop lunge, so it’s time to get started! Add a few sets to your next workout or knock out some reps the next time you’ve got a spare minute at work or at home.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-jump-lunge/">Jump Lunges</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-alternating-reverse-lunge/">Alternating Reverse Lunges</a>.</p> </section> </article>

Previous Post

Back to Exercise

Next Post