To Perform the Static Lunge Exercise:
- Begin in a standing position with one foot approximately 20-30 inches in front of the other and the back heel raised into the air (Figure 1). Most of your wieght should be on your front foot.
NOTE: Be sure your hips are level in this position.
- Bend your knees and lower your body towards the ground so your front knee moves forward towards your toes and your back knee drops down towards the floor (Figure 2).
NOTE: Be sure to hold your hips level with your lead foot flat on the ground during this moiton.
- Push your body back up to the starting position using your front leg. As you do this, you should feel muscles on the back of your from hip and quad contract.
- Do not allow your trunk to lean forward. Do not allow your lower back to arch as you lower your body towards the ground. Instead, keep your trunk tall and upright concentrating on allowing the front knee to track over the lead foot while feeling a stretch in your back hip and thigh.
Frequency / Intensity
Begin by performing up to 10 repetitions, then switch the position of your legs and perform another 10 repetitions. Repeat this process twice for a total of 20 repetitions per side.
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