Tuesday's Tutorial: 1-legged lunge

Here's a great little exercise for strengthening your quad, hamstring and gluteal muscles. It also improves stabilization and balance. Since you hold one foot off the ground you're loading your standing leg more than with a standard lunge. Try adding them along on your walk or jog, or if you go to the gym, hold onto one of those big ol' pieces of equipment or squat rack.

How to do a 1-legged lunge

• Stand facing a pole, post or railing (we'll call this your anchor). Stand fairly close to your anchor, with your right foot pointed forward, left leg bent at a right angle and left foot lifted behind you.
• Maintain an erect spine, lengthen arms so you sink back like you are sitting in a chair, with your right foot firmly planted on the ground, left leg lifted.
• Engage your abs and butt muscles and return to a standing position. 
• Repeat a set on right leg and then on your left.*

  

How to do it right!

• start with your hands on pole with arms bent at a right angle, elbows close to body
• maintain good posture with your shoulders back and down
• avoid pushing your hip out to the side. Maintain hip, knee and foot alignment.
• avoid leaning forward
• avoid arching your back
• if you can't do this exercise with good form, try doing it with your lifted foot on the ground instead. This variation is actually easier than a regular lunge.
• gloves with grip or bare hands work best so you don't lose your grip on the post
• * a set would be the number or reps it takes fatigues you. Do them slowly!

Wondering if you got it right?

Comment below, or better yet, talk to me about a learning more in a class or private training. You can reach me at kristin at takeitoutsidefitness dot com. 

Many thanks to my lovely assistant, Gayle!