Stationary lunges involve stepping forward and lowering your body until both knees are bent at approximately 90 degrees, while maintaining a straight line from your knee to your hip to your shoulder.
Here's a breakdown of how to perform stationary lunges correctly:
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Starting Position: Stand with your feet hip-width apart, shoulders back, and core engaged.
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Step Forward: Take a moderate step forward with one leg. The distance of the step will determine the depth of your lunge.
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Lower Your Body: Lower your body by bending both knees. Aim to have your front knee directly over your ankle, and your back knee pointing towards the floor. Both knees should be bent at roughly 90-degree angles.
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Maintain Alignment: Keep your torso upright, with a straight line from your knee, hip, and shoulder. Engage your abdominal muscles to help stabilize your body.
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Avoid Knee Contact: Do not allow your back knee to touch the floor.
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Push Back Up: Push through the heel of your front foot to return to the starting position.
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Repeat: Repeat the movement for the desired number of repetitions on one leg before switching to the other leg.
Key Considerations:
- Balance: Maintaining balance can be challenging. Focus on a point in front of you to help stabilize your body.
- Knee Pain: If you experience knee pain, reduce the depth of your lunge or consult with a physical therapist.
- Progression: Once you're comfortable with the basic movement, you can add weight by holding dumbbells or a barbell.
- Core Engagement: Remember to pull in those abdominal muscles to stabilize the body during the exercise.
By following these steps, you can perform stationary lunges effectively and safely to build lower body strength.
