Stationary Lunges: The Perfect Beginner Exercise!

The Stationary Lunge is the perfect exercise for a fitness novice. It works the entire lower body and can be learned in under five (5) minutes. Additionally, the core gets a nice workout from keeping your upper body nice and straight during the descent in the lunge motion.


Why Do a Stationary Lunge?

  • A Stationary Lunge is a low-impact lower body exercise. Meaning that when you perform this exercise with good form there is little pressure exerted on your knee joints.
  • It works the entire lower body. By lowering and raising your body through the motions of the Stationary Lunge you work your quadriceps, hamstrings, calves, glutes, core and low back.
  • Stationary Lunges work your balance and stability. When lowering and raising yourself in a Stationary Lunge your back leg has to balance on the ball of your foot and the front leg balances on the heel of the foot, this causes the body to engage stabilizer muscles and balance itself while in a position that might be new to you. Thus, your overall balance and stability will increase and lead to better mobility in your everyday life outside of the gym.
  • As long as you are breathing throughout the exercise the heart rate should stay within a safe range and you can perform this exercise even if you live with Atrial Fibrillation.


How to Perform a Stationary Lunge:

  1. Stand tall on a yoga mat or other surface that is level and won’t hurt your feet.
  2. Step backwards into a wide stance with one leg in front of your body and the other leg behind you. NOTE: Always keep both feet pointed forwards throughout the exercise.
  3. With the leg in front of you, keep the weight of your body on the heel of that foot. For the leg extended behind you, keep the weight of your body on the ball of that foot.
  4. Keep both sides of the hip pointed forward and in line with the rest of your body.
  5. Tighten the core to keep your upper body nice and straight throughout the exercise. Keep your chest up and look straight ahead.
  6. Engage the quad of your rear leg to lower yourself down until your front knee is bent at a 90 degree angle.
  7. Now engage the front quad and push through the heel of your front foot to bring your body up and back to the starting position.
  8. It’s that easy! Now repeat this motion in the same position for 10-15 reps, then switch the positions of your legs and repeat steps 1-7 on the other side.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

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Published by feyfitness

Hello everyone! Welcome to my webpage. This site is dedicated to helping people learn to lead more active lifestyles. I incorporate a mixture of Pilates, weight training, body weight movements and stretches to meet and exceed client expectations.

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