Start Position:
Begin standing tall with your feet hip-width apart and your hands together overhead in front. Maintain a neutral spine and stand tall.
Action:
- Step Back into Lunge: Exhale as you step one leg back and lower your hips, bending both knees until your front thigh is parallel to the ground and your back knee hovers just above the floor. Your hands will move from being above your head to close to midline.
- Return to Start: Inhale as you push through your front heel to return to the standing position, bringing your back leg forward.
- Repeat: Alternate legs, stepping back into the lunge and returning to standing with each repetition.
Purpose:
- Strengthens legs, glutes, and core.
- Improves balance and coordination.
- Enhances stability and posture control.
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 slowly to maintain control and proper form.
- If you feel pain or discomfort, stop and consult a physical therapist.
