Workout: To do at home, in the gym or on the go
Thursday, March 5, 2020
The lunge is an integrated lower body movement that will test your thighs.
It will work every lower body muscle group too, including the deep core, the abdomen and the lower back.
The lunge can be performed while standing with an up and down movement, or while walking forward.
When weights are held in either hand, the exercise will benefit your whole body.
Lunges will give you strength to do sports as well as every day activities such as climbing stairs or carrying pets or groceries.
1. Stand tall, pull in your abdomen and hold those muscles. You may find you are leaning slightly forward while your stomach is contracted, but try to stand as straight as you can.
2. Step forward only as far as your usual stride, or the length of your lower leg from knee to heel.
3. While maintaining this position, breathe in and bend both knees, allowing the knee of the trailing leg to gently graze the floor or come within an inch of it.
You can place a rolled towel or mat beneath the knee that will bend toward the floor. You can also adjust the depth of your forward step to accommodate your current level of fitness, flexibility and joint mobility.
Exhale and straighten both knees to return to the start position.
The forward leg is the one that is being worked out; make sure the toes and knee point forward. As you get tired, don’t let your knees collapse toward each other.
Good form also means keeping your shoulders back and your hips level.
4. Perform 8-12 repetitions with each leg in the forward position. Don’t round your shoulders or let your head and neck protrude forward.
Beginners will want to stay still and not try lunges while walking forward right away.
Disclaimer: Do not begin any physical activity described in the Workout column without prior approval from your healthcare professional.