Move of the month: Stationary lunge


photo of a woman in the starting position for the stationary lunge exercise described in the article
photo of a woman showing the movement for the stationary lunge exercise described in the article

Lunges, which strengthen your entire lower body, are a good example of a functional exercise. These exercises mimic everyday actions (such as picking something up off the floor), thereby improving your physical functioning throughout the day.

A–Starting position: Stand up straight with your right foot one to two feet in front of your left foot, hands on your hips. Shift your weight forward and lift your left heel off the floor.

B–Movement: Bend your knees and lower your torso straight down until your right thigh is about parallel to the floor. Hold, then return to the starting position. Do eight to 12 lunges, then switch leg positions and do eight to 12 lunges with your left foot forward. This completes one set. You can repeat the set up to two more times, with a rest of 30 to 90 seconds between sets.


Tips and techniques:

  • Keep your front knee directly over your ankle.
  • In the lunge position, your shoulder, hip, and rear knee should be aligned. Don’t lean forward or back.
  • Keep your spine neutral (not bent or arched) and your shoulders down and back.



Exercise photos by Michael Carroll

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