Move of the month: Stationary lunge
- Reviewed by Christopher P. Cannon, MD, Editor in Chief, Harvard Heart Letter; Editorial Advisory Board Member, Harvard Health Publishing
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
About the Author
Julie Corliss, Executive Editor, Harvard Heart Letter
About the Reviewer
Christopher P. Cannon, MD, Editor in Chief, Harvard Heart Letter; Editorial Advisory Board Member, Harvard Health Publishing
Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
