Lunges are some of my favorite lower body exercises. They work 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. Today’s lunge is a take on a basic stationary lunge, with a twist! We are using a foam roller under the reversed leg to add an element of instability to the move so we can also work on your balance and stability while working your legs.
Why Do an Intermediate Lunge with a Foam Roller?
- 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.
- These lunges work your balance and stability. When lowering and raising yourself in a Stationary Lunge your back leg has to balance on the foam roller 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 an Intermediate Lunge with a Foam Roller:
- Stand tall on a yoga mat or other surface that is level and won’t hurt your feet.
- Step backwards into a wide stance with one leg in front of your body and the other leg behind you on top of a foam roller.
- 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 light so you don’t hurt your shin.
- Keep both sides of the hip pointed forward and in line with the rest of your body.
- Tighten the core to keep your upper body nice and straight throughout the exercise. Keep your chest up and look straight ahead.
- Engage the quad of both your front and your rear leg to lower yourself down as low as you can go with the foam roller moving up your shin on the reversed leg.
- 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.
- 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.
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