The exercise called “the lunge” when done with proper technique can strengthen your ankle, knee, hip and core muscles. It can be a static or dynamic exercise. It builds power in the legs and has several variations. To perform it, take a standing position with your feet about 4-6 inches apart. The toes are facing forward. Take a large step forward with your right leg and lower the body so the right knee has a 90 degree bend. The left knee should also bend and the left heel can come off of the floor. Do not allow the right knee to go past the toes of the right foot which can be harmful for the knee. The front knee (the right in this case) may want to deviate in or out; try to keep it in alignment. While in this position, contract your core muscles, tuck the tail bone underneath you and also contract the pelvic floor muscles. Then, return to the starting position and try it with the left leg.

The variations are many depending on your training goals. It can be performed fast or slowly. If done slowly, assume the lunge position and see how long you can hold the position. This helps with balance and hip stability. You can perform it while holding weights in your hands to add upper body strength work. You can perform a backward lunge by stepping backward and keeping the same form. It can be performed by stepping the front leg on to a step or BOSU, still trying to keep the front knee at a 90 degrees angle and the shin bone perpendicular to the floor. The number of repetitions can vary; for example, if you are striving for balance and stability, try longer holds but fewer repetitions. If you are working on endurance and power, higher repetitions with a powerful step forward and back, trying to complete as many repetitions as you can with proper technique. If you have balance issues, begin the exercise while holding onto your kitchen counter until your balance improves.

It is a fun exercise and can benefit the athletes to the sedentary. Begin slowly and as always, don’t overdo it!