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“The lunge is an excellent exercise—probably my all-time favorite,” says Sam Stauffer, Spartan’s head of training. However, much to the lunge’s misfortune, it’s rarely performed with the form it deserves. “When done incorrectly, the lunge can increase the risk of developing poor movement patterns or unwanted injuries.” 

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The most common pitfalls: rounding the back, not returning to full hip extension at the top of the movement, leaning to one side, hyper-extending the lower back at the top of the exercise, and banging the back knee to the floor with each rep. 

Fortunately, that’s all fixable with proper training. And that’s where the RAM roller comes into play. Weighting the movement with the RAM—make sure to choose the weight that’s most appropriate for your current lunge levels—promotes the development of total-body tension, the number-one factor in avoiding all of those common form mistakes.

Related: DEKAFIT ZONE 1: Spartan RAM Alternating Reverse Lunge

Featured Gear: Spartan RAM Roller

This workout features the SPARTAN RAM Roller. Available in five weights—11, 22, 33, 44, and 55 pounds—it expertly allows you to train functional strength, muscle power, and grip strength in the gym, at home, or in the office. It’s also made of 100% recycled materials.

Related: 6 Essential RAM Roller Exercises to Build Total-Body Strength

How to Use a RAM Roller to Hone Your Lunge

Got your RAM Roller? Good. Now move through these must-follow steps to groove your ultimate lunge.  

1. Hold the RAM by both ends at shoulder height and against your chest. Keep your elbows locked into your sides so that your forearms are completely vertical and parallel to the floor. This will help you keep control of the weight.

2. Brace your core to maintain a neutral back position at all times. Think about pointing your hips toward the floor rather than out in front of you.

Related: How to Lunge Better: A Complete Drill Guide

3. With control, step back with one foot. Then, focus on slowly lowering into the lunge. Slowing the eccentric part of the exercise both increases muscle recruitment and reduces the risk of banging your back knee on the floor. (If you’re still tempted to lower your knee all of the way to the floor, place a pad on the floor and lower to it.)

4. Drive through your front heel to return to a full standing position, squeezing your glutes to fully extend your hips at the top. Resist the urge to lean back as you do so. Focus on rising out of the lunge with your body as tall and straight as possible. 

5. Wash, rinse, and repeat.

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