To do lunges with support, focus on maintaining proper form and using the support for balance, not to assist the movement itself.
Here's a breakdown of how to perform supported lunges:
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Starting Position: Stand tall with your feet hip-width apart. Position yourself near a stable support, such as a chair, wall, or countertop. The support should be to your side and within easy reach.
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Engage Your Core: Tighten your abdominal muscles to stabilize your spine.
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Step Forward: Take a controlled step forward with one leg. The length of the step will vary depending on your height and flexibility, but aim for a distance where your front knee can bend to approximately 90 degrees.
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Lower Your Body: Bend both knees to lower your body towards the floor. Your front knee should be positioned directly above your ankle. Your back knee should lower towards the floor, but doesn't need to touch it.
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Maintain Alignment:
- Keep your front knee aligned over your second toe, preventing it from collapsing inward or outward.
- Ensure your torso remains upright; avoid leaning excessively forward.
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Use Support for Balance: Lightly touch the support with your hand for stability if needed. Avoid relying heavily on the support to push yourself up or maintain your balance. The support is there to assist with balance, not to do the work of your legs.
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Push Back Up: Push off with your front foot to return to the starting position. Engage your glutes and hamstrings to power the movement.
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Repeat: Perform the desired number of repetitions on one leg, then switch legs and repeat.
Key Considerations for Supported Lunges:
- Focus on Form: Prioritize proper form over the depth of the lunge. As your strength and balance improve, you can gradually increase the range of motion.
- Controlled Movements: Perform the lunges slowly and deliberately to maximize muscle engagement and minimize the risk of injury.
- Listen to Your Body: Stop if you experience any pain or discomfort.
- Progress Gradually: As you get stronger, you can progress to unassisted lunges or add weight to increase the challenge.
