Exercise Directory: Exercise #6: Stationary Lunge

The lunge is a great exercise for developing your thighs and for strengthening your hips. It's also is known as the classic butt lifter. The split stance of this exercise also adds an additional balance challenge ... making your lower body work even harder so you don't tip over.

STEP #1: Start by standing tall with your feet together.

STEP #2: Take a big step forward with your right foot. Most people try to place one foot in front of the other [as if they are stepping on a balance beam] ... but it is better to keep a little distance between your feet/stance.

STEP #3: Once you have established your stance and assured your balance, slowly bend both knees ... lowering your body straight down until both knees make 90 degree angles. Make sure your front knee stays in line with your ankle [do not allow your knee to go past your toes].

STEP #4: Push down through your front heel as you slowly stand back up.

STEP #5: Repeat an equal number of repetitions on your left leg.

NOTE: Make sure that you maintain your balance by taking a wider stance when you step forward. Also if you imagine most of your weight being pressed through your front heel, you will avoid forcing your knee forward and beyond your toes. Your hand placement can be beside you [as shown] or you can place your hands on your hips.

Side View:

Front View:

New exercises posted weekly ... so stay tuned in ... as I build theGYMkc's Exercise Directory.
Photos by Kenny Johnson Photography.