Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level leg exercise with a fun balance challenge. This is a fun way to work the lower body, learn functional mobility, and improve our balance.
Why Do a Lunge Lift?
• A 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 lunge you work your quadriceps, hamstrings, calves, glutes, core and low back.
• Normal lunges work your balance and stability. When lowering and raising yourself in a 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.
• Lifting one leg or rotating the core of the body is a great way to work on functional mobility and increase the balance challenge of the move. By adding a Magic Circle or other prop this will challenge your body even more to add to the difficulty of the move.
In case we need a refresher on how to perform a stationary lunge, here is a step by step guide.
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.
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