{"id":784,"date":"2026-11-07T15:35:29","date_gmt":"2026-11-07T15:35:29","guid":{"rendered":"https:\/\/patrickwahlberg.com\/perfect-lunge"},"modified":"2026-11-08T09:17:46","modified_gmt":"2026-11-08T09:17:46","slug":"perfect-lunge","status":"publish","type":"page","link":"https:\/\/patrickwahlberg.com\/sv\/perfect-lunge","title":{"rendered":"The Perfect Lunge"},"content":{"rendered":"\n<style>\nbody.page-id-784 .hero-section,body.page-id-784 .entry-header{display:none!important}\n\n.pw-guide-wrap{max-width:1060px;margin:0 auto;padding:35px 24px 84px;color:#202020;font-family:Arial,Helvetica,sans-serif}.pw-guide-wrap a{color:inherit}.pw-guide-back{font-size:13px;letter-spacing:.04em;text-decoration:none}.pw-guide-h1{font-size:clamp(36px,5vw,62px);line-height:1.1;letter-spacing:-.045em;font-weight:750;margin:22px 0 12px}.pw-guide-deck{font-size:19px;color:#626262;max-width:690px;line-height:1.55}.pw-guide-figure{max-width:610px;margin:33px auto 36px}.pw-guide-figure img{display:block;width:100%;height:auto;border-radius:7px}.pw-guide-steps{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:16px;margin:35px 0}.pw-guide-step{padding:24px;background:#f7f5f0;border-radius:7px}.pw-guide-step .pw-number{color:#a1784a;font-weight:750;font-size:13px}.pw-guide-step h2{font-size:20px;line-height:1.2;margin:11px 0}.pw-guide-step p{font-size:15px;line-height:1.7;margin:0}.pw-guide-cue{background:#eae5db;padding:25px 28px;border-radius:7px;margin:32px 0;line-height:1.7}.pw-guide-faq{margin:48px 0}.pw-guide-faq h2{font-size:27px;letter-spacing:-.025em}.pw-guide-faq details{border-top:1px solid #ddd;padding:18px 0}.pw-guide-faq details:last-child{border-bottom:1px solid #ddd}.pw-guide-faq summary{font-weight:650;cursor:pointer}.pw-guide-faq p{line-height:1.7;margin-bottom:0}.pw-guide-lang-en{display:block}.pw-guide-lang-sv{display:none}html[lang^=\"sv\"] .pw-guide-lang-en{display:none}html[lang^=\"sv\"] .pw-guide-lang-sv{display:block}body.page .entry-header:has(+ .entry-content .pw-guide-wrap){display:none}@media(max-width:650px){.pw-guide-wrap{padding:20px 15px 60px}.pw-guide-steps{grid-template-columns:1fr}.pw-guide-deck{font-size:17px}}\n.pw-guide-figure{max-width:790px;margin:30px auto 45px}.pw-guide-figure img{border-radius:0;background:#fff}.pw-muscles{max-width:900px;margin:45px auto;padding:0 0 20px;font-family:Arial,Helvetica,sans-serif}.pw-muscles-eyebrow{font-size:11px;letter-spacing:.17em;font-weight:750;color:#777}.pw-muscles>h2{font-size:clamp(27px,3.8vw,38px);line-height:1.16;letter-spacing:-.035em;margin:12px 0 14px;color:#111}.pw-muscles-intro{max-width:740px;font-size:16px;line-height:1.7;color:#606060;margin:0 0 25px}.pw-muscle-figure{max-width:790px;margin:25px auto 34px;padding:0;background:#fff}.pw-muscle-figure img{display:block;width:100%;height:auto;object-fit:contain}.pw-muscles-phases{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:13px}.pw-muscles-phase{border:1px solid #e3e3e3;border-radius:5px;padding:21px 18px;display:flex;flex-direction:column;align-items:flex-start;background:#fff}.pw-muscle-phase-title{font-size:18px;font-weight:750;letter-spacing:-.025em;line-height:1.25;color:#151515}.pw-muscle-phase-type{font-size:12px;font-weight:650;margin:9px 0 14px;color:#787878}.pw-muscles-phase p{font-size:14px;line-height:1.68;color:#383838;margin:0 0 20px}.pw-muscle-cue{border-top:1px solid #e4e4e4;padding-top:13px;margin-top:auto;font-size:13px;line-height:1.65;color:#555}.pw-muscle-cue strong{letter-spacing:.08em;font-size:10px;display:block;color:#151515;margin-bottom:4px}@media(max-width:760px){.pw-muscles-phases{grid-template-columns:1fr}.pw-muscles-phase{padding:20px}.pw-guide-figure{max-width:100%;margin:20px auto 32px}.pw-muscles{margin:30px auto}.pw-muscles-intro{font-size:15px}}\n<\/style>\n<div class=\"pw-guide-wrap pw-guide-lang-en\" lang=\"en\" translate=\"no\"><a class=\"pw-guide-back\" href=\"\/exercise-guides\">\u2190 All exercise guides<\/a><h1 class=\"pw-guide-h1\">The Perfect Lunge<\/h1><p class=\"pw-guide-deck\">Single-leg strength, balance and hip stability with a controlled stride.<\/p><figure class=\"pw-guide-figure\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/anatomy-lunge-en.png\" alt=\"The Perfect Lunge\"><\/figure><div class=\"pw-guide-steps\"><section class=\"pw-guide-step\"><div class=\"pw-number\">01<\/div><h2>Start tall<\/h2><p>Stand with feet around hip-width apart, trunk tall, and eyes forward. Gently brace the abdomen.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">02<\/div><h2>Step and lower<\/h2><p>Step forwards or backwards far enough to create a stable base. Bend both knees and lower under control; keep the front knee generally tracking towards the toes.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">03<\/div><h2>Keep balance<\/h2><p>Maintain pressure across the front foot and keep the pelvis stable. The torso may lean slightly forward naturally\u2014avoid collapsing or twisting.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">04<\/div><h2>Drive back up<\/h2><p>Push firmly through the front foot and return to standing. Engage the glutes during the ascent and exhale as you rise. Alternate legs.<\/p><\/section><\/div><section class=\"pw-muscles\"><div class=\"pw-muscles-eyebrow\">MUSCLE ACTIVITY THROUGH THE MOVEMENT<\/div><h2>Which muscles work\u2014and when?<\/h2><p class=\"pw-muscles-intro\">Muscles work together throughout the exercise. These are the main roles in each phase, not a complete list of every active muscle.<\/p><figure class=\"pw-muscle-figure\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/lunge-muscle-activation-en.png\" alt=\"Illustrated muscle activation through the movement phases, with arrows to the principal working muscle groups\"><\/figure><div class=\"pw-muscles-phases\"><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">01 \u00b7 Step and stabilise<\/div><div class=\"pw-muscle-phase-type\">Pelvic and ankle control<\/div><p>Gluteus medius and other hip stabilisers on the front leg resist unwanted pelvic drop. The core and foot muscles help maintain balance as the stance changes.<\/p><div class=\"pw-muscle-cue\"><strong>TECHNIQUE<\/strong> Step into a stable, hip-width track rather than a narrow tightrope.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">02 \u00b7 Lower<\/div><div class=\"pw-muscle-phase-type\">Eccentric muscle action<\/div><p>The front-leg quadriceps control knee flexion, and the gluteus maximus helps control hip flexion. The back-leg hip flexors lengthen as the rear hip extends. The trunk stabilisers resist rotation.<\/p><div class=\"pw-muscle-cue\"><strong>TECHNIQUE<\/strong> Lower with control while keeping the front knee tracking comfortably with the toes.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">03 \u00b7 Drive upwards<\/div><div class=\"pw-muscle-phase-type\">Concentric muscle action<\/div><p>The front quadriceps extend the knee, while gluteus maximus and adductor magnus help extend the hip. Hip abductors stabilise the pelvis during the rise.<\/p><div class=\"pw-muscle-cue\"><strong>TECHNIQUE<\/strong> Push through the front foot; keep the pelvis balanced and exhale as you rise.<\/div><\/div><\/div><\/section><aside class=\"pw-guide-cue\"><strong>Regression \/ progression:<\/strong> Hold a stable support or practise a stationary split squat if balance is challenging.<\/aside><section class=\"pw-guide-faq\"><h2>Frequently asked questions<\/h2><details><summary>Should my front knee stay behind my toes?<\/summary><p>Not necessarily. Comfortable knee travel is individual; focus on balance and control.<\/p><\/details><details><summary>Is a reverse lunge easier?<\/summary><p>Many people find stepping backward easier to control, but either direction can work.<\/p><\/details><\/section><p class=\"pw-guide-back\"><a href=\"\/exercise-guides\">\u2190 Back to all guides<\/a><\/p><\/div>\n<div class=\"pw-guide-wrap pw-guide-lang-sv\" lang=\"sv\" translate=\"no\"><a class=\"pw-guide-back\" href=\"\/sv\/exercise-guides\">\u2190 Alla tr\u00e4ningsguider<\/a><h1 class=\"pw-guide-h1\">Det perfekta utfallet<\/h1><p class=\"pw-guide-deck\">Benstyrka, balans och h\u00f6ftstabilitet med kontrollerade steg.<\/p><figure class=\"pw-guide-figure\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/anatomy-lunge-sv.png\" alt=\"Det perfekta utfallet\"><\/figure><div class=\"pw-guide-steps\"><section class=\"pw-guide-step\"><div class=\"pw-number\">01<\/div><h2>St\u00e5 stadigt<\/h2><p>St\u00e5 ungef\u00e4r h\u00f6ftbrett med uppr\u00e4tt b\u00e5l och blicken fram\u00e5t. Sp\u00e4nn magmusklerna l\u00e4tt.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">02<\/div><h2>Ta ett steg och sjunk ned<\/h2><p>Kliv fram\u00e5t eller bak\u00e5t s\u00e5 att du f\u00e5r en stabil bas. B\u00f6j b\u00e5da kn\u00e4na och s\u00e4nk dig kontrollerat. L\u00e5t det fr\u00e4mre kn\u00e4t f\u00f6lja t\u00e5rnas riktning.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">03<\/div><h2>Beh\u00e5ll balansen<\/h2><p>F\u00f6rdela trycket \u00f6ver fr\u00e4mre foten och h\u00e5ll b\u00e4ckenet stabilt. B\u00e5len f\u00e5r luta n\u00e5got fram\u00e5t naturligt, men undvik att kollapsa eller rotera.<\/p><\/section><section class=\"pw-guide-step\"><div class=\"pw-number\">04<\/div><h2>Pressa dig upp<\/h2><p>Tryck genom fr\u00e4mre foten och \u00e5terv\u00e4nd till st\u00e5ende. Aktivera s\u00e4tesmusklerna n\u00e4r du reser dig och andas ut. V\u00e4xla ben.<\/p><\/section><\/div><section class=\"pw-muscles\"><div class=\"pw-muscles-eyebrow\">MUSKELAKTIVERING GENOM R\u00d6RELSEN<\/div><h2>Vilka muskler arbetar \u2013 och n\u00e4r?<\/h2><p class=\"pw-muscles-intro\">Musklerna samarbetar under hela \u00f6vningen. Nedan \u00e4r de viktigaste arbetsuppgifterna i varje fas, inte en fullst\u00e4ndig lista \u00f6ver alla aktiva muskler.<\/p><div class=\"pw-muscles-phases\"><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">01 \u00b7 Kliv och stabilisera<\/div><div class=\"pw-muscle-phase-type\">Kontroll i b\u00e4cken och fotled<\/div><p>Mellersta s\u00e4tesmuskeln och andra h\u00f6ftstabilisatorer p\u00e5 det fr\u00e4mre benet motverkar att b\u00e4ckenet sjunker \u00e5t sidan. B\u00e5lens och fotens muskler hj\u00e4lper balansen n\u00e4r du \u00e4ndrar fotst\u00e4llning.<\/p><div class=\"pw-muscle-cue\"><strong>TEKNIK<\/strong> Ta ett steg med ungef\u00e4r h\u00f6ftbredd mellan f\u00f6tternas sp\u00e5r, inte p\u00e5 en smal linje.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">02 \u00b7 S\u00e4nk ner<\/div><div class=\"pw-muscle-phase-type\">Excentriskt muskelarbete<\/div><p>Quadriceps i fr\u00e4mre benet bromsar kn\u00e4b\u00f6jningen och stora s\u00e4tesmuskeln kontrollerar h\u00f6ftb\u00f6jningen. H\u00f6ftb\u00f6jarna p\u00e5 bakre benet f\u00f6rl\u00e4ngs n\u00e4r h\u00f6ften str\u00e4cks. B\u00e5len motverkar rotation.<\/p><div class=\"pw-muscle-cue\"><strong>TEKNIK<\/strong> S\u00e4nk dig kontrollerat och l\u00e5t fr\u00e4mre kn\u00e4t f\u00f6lja t\u00e5rnas riktning.<\/div><\/div><div class=\"pw-muscles-phase\"><div class=\"pw-muscle-phase-title\">03 \u00b7 Pressa upp<\/div><div class=\"pw-muscle-phase-type\">Koncentriskt muskelarbete<\/div><p>Quadriceps p\u00e5 fr\u00e4mre benet str\u00e4cker kn\u00e4t, medan stora s\u00e4tesmuskeln och stora adduktorn hj\u00e4lper till att str\u00e4cka h\u00f6ften. H\u00f6ftens utsida stabiliserar b\u00e4ckenet under uppresningen.<\/p><div class=\"pw-muscle-cue\"><strong>TEKNIK<\/strong> Tryck genom fr\u00e4mre foten, h\u00e5ll b\u00e4ckenet stabilt och andas ut n\u00e4r du reser dig.<\/div><\/div><\/div><\/section><aside class=\"pw-guide-cue\"><strong>Enklare variant \/ progression:<\/strong> H\u00e5ll i ett stabilt st\u00f6d eller b\u00f6rja med en station\u00e4r split squat om balansen \u00e4r sv\u00e5r.<\/aside><section class=\"pw-guide-faq\"><h2>Vanliga fr\u00e5gor<\/h2><details><summary>M\u00e5ste det fr\u00e4mre kn\u00e4t stanna bakom t\u00e5rna?<\/summary><p>Inte n\u00f6dv\u00e4ndigtvis. Kn\u00e4ts r\u00f6relse varierar mellan individer; fokusera p\u00e5 balans och kontroll.<\/p><\/details><details><summary>\u00c4r bak\u00e5tutfall l\u00e4ttare?<\/summary><p>M\u00e5nga upplever bak\u00e5tutfall som enklare att kontrollera, men b\u00e5da varianterna kan fungera.<\/p><\/details><\/section><p class=\"pw-guide-back\"><a href=\"\/sv\/exercise-guides\">\u2190 Till alla guider<\/a><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u2190 All exercise guides The Perfect Lunge Single-leg strength, balance and hip stability with a controlled stride. 01 Start tall Stand with feet around hip-width apart, trunk tall, and eyes forward. Gently brace the abdomen. 02 Step and lower Step forwards or backwards far enough to create a stable base. Bend both knees and lower [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":780,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_jetpack_hide_featured_image":true,"_jetpack_featured_image_duplicate_dismissed":0,"footnotes":""},"class_list":["post-784","page","type-page","status-publish","has-post-thumbnail","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages\/784","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/comments?post=784"}],"version-history":[{"count":4,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages\/784\/revisions"}],"predecessor-version":[{"id":829,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/pages\/784\/revisions\/829"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/media\/780"}],"wp:attachment":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/media?parent=784"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}