Lunge Progression: Lunge 101

Building strength in the hip, thigh, and buttock muscles is important for overall core strength.

How can I benefit by learning this exercise?

The lunge 101 exercise enables you to maximize strength around your trunk and hips. Doing so will enable you to lift and carry items with less stress and strain on your back.

How do I perform this exercise?

Stand with your feet shoulder width apart. Take a large step forward with one foot. As the foot contacts the floor, slowly lower yourself part way down so that your back knee bends slightly. Return to a standing position. Repeat a few times on one side, and then work the other side.

How many and how often should I do this exercise?

• Sets: 2-3
• Repetitions: 1o
• Hold: 0 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

Hold on to a chair or table to increase your balance and safety. Be sure to keep your front knee aligned over your toes as you lunge forward part way down. Also, make sure that your front knee does not bend too far forward. If you'll keep the lower part of your front leg straight up and down as you lunge, you'll protect your knee. Don’t let your knee angle inward as you lunge, which otherwise puts unwanted pressure on your knee.

What should I watch out for while doing this exercise?

Keep your back in neutral and your abdominal muscles lightly engaged to protect your back as you do this exercise. Keep your pelvis from tipping to the side If you find this exercise becomes too easy, progress on to the “Lunge 201” exercise.