Forward lunges are effective leg strengthening exercises, yet this movement has the potential to place stress on your knees. If you are unable to perform a full lunge, you have the option of using a mini lunge to strengthen your lower body and improve your balance. Since mini lunges are a strength training activity, perform the movement every other day to allow a day of rest for muscle recovery.
Balance
Your ability to perform an effective lunge is improved as you strengthen your balance. The American Council on Exercise, or ACE, recommends balancing on one leg to improve your strength for the lunge. To improve your balance, stand tall and then lift one foot off the floor. Aim to maintain your upright body position on one leg for at least 10 seconds. Practice this balance on both legs and add to your balance time as you improve.
Forward
Once you are able to balance on one leg at a time, you can begin with a forward mini lunge. The lunge begins from a standing tall position in which your feet are placed underneath your hips. The lunge begins as you step forward with your right foot approximately 3 feet in front of your left. When your right foot contacts the floor, shift your weight forward onto your right leg by slightly bending your right knee. Then, push off the floor with your right foot to return to start position before you repeat the mini lunge using your left leg. Aim to complete one to three sets of five to 10 lunges.
Backward
The mini lunge is also performed when you step backward. From a standing tall position, step your right foot approximately 3 feet behind your left foot. Keep your left leg straight as you slightly bend your right knee to lower your hips as if to sit on a chair. To check proper alignment your right knee remains over your right heel and not forward over your toes. Alternate stepping back with your right and left legs until you complete five or 10 repetitions. Repeat the exercise one or two more times.
Sideways
A sideways mini lunge also strengthens your legs and improves the range of motion in your hips. Begin in a standing tall position with your feet directly underneath your hips and your toes facing forward. Step your right leg out to the side approximately 2 feet, placing your right foot on the floor and bending your right knee slightly. Your left leg remains straight as you shift your body weight toward your right leg. Return to start position and then repeat using your left leg to the side. Aim to complete one to three sets of five to 10 repetitions.
