Start Position:
Begin standing tall with your feet hip-width apart. Fold your hands together and arms outstretched in front of your chest, keeping your shoulders relaxed and your posture upright. Maintain rib anchors.
Action:
- Step Forward into Lunge: Exhale as you step forward with one leg, lowering your hips until both knees form 90-degree angles. Your back knee should hover just above the ground, and your front knee should stay directly over your ankle.
- Maintain Hand Position: Keep your hands folded in front of your chest as you lower into the lunge, ensuring stability and balance.
- Return to Start: Inhale as you push through your front heel to return to the standing position, maintaining your hand position.
- Repeat: Alternate legs, stepping forward into a lunge with each repetition.
Purpose:
- Strengthens legs, glutes, and core.
- Improves balance and stability by focusing on controlled movement.
- Encourages upright posture and alignment.
Note of Precaution:
- Keep your torso upright and avoid leaning forward during the lunge.
- Ensure your front knee stays directly over your ankle and doesn’t extend past your toes.
- Perform the movement with control to avoid losing balance.
- If you feel pain or discomfort, stop and consult a physical therapist.
