Lunges help to build strength and control in the gluts, hamstrings, quadriceps and calf muscles. They are also great at challenging balance, stability and core control
Static instructions:
- Stand with both feet facing forward
- Step the right foot in front keeping it in line with the hip joint
- Come onto the balls of your left foot
- Gently drop your back knee to the floor
- Ensure your trunk stays upright
- Use a wall or railing for balance if needed
- Repeat 10 times each side or as instructed by your physiotherapist
Reverse lunge:
- Come into a standing position with the feet directly underneath the hips
- Move one leg back behind you by extending the hip
- Contact the ground with the balls of the feet and keep the heel lifted
- Imagine that the feet are on train tracks here as opposed to a tight rope
- Bend both knees simultaneously
- Ensure the movement is directly towards the ground
- Your Physiotherapist will determine the amount of bend required
- Keep the weight in the heel of the leading leg
- Straighten the knees and bring the feet back together
- Repeat on the opposite side
Precautions
- If you are aware that you are unsteady or feeling weak in your legs, please use your hands on a stable surface throughout
- Ensure to complete the exercise slowly and controlled
- Stop if you feel pain or are unsure of the technique
- If you are unsure, please speak to your physiotherapist