You may want to incorporate lunges as part of your regular fitness program to tone your glutes, inner thighs, quads and hamstrings. However, it could be challenging to do lunges if your balance is poor. Having well-conditioned core and leg muscles -- in addition to implementing balance-specific exercises -- will improve your stability as you perform lunges. Don't use leg-extension or leg-curl machines for the first exercises of your leg workouts because they do nothing to engage small muscles around your hips. Such joint-stabilizing muscles must be strong to improve your balance for lunges. Consult a doctor before starting an exercise program.
Stork Stance
Step 1
Stand on the floor, ensuring there is nothing around you that you can slip on.
Step 2
Lift your left foot off the floor to balance on your right foot with your eyes open. Suck your navel toward your spine and breathe normally to enhance your balance. Balance on your right foot for 30 seconds and then switch legs. Repeat for two repetitions per leg.
Step 3
Perform the stork stance again on your right foot, but close your eyes. Maintain your balance as long as possible, switching to your left leg once you lose your balance. Repeat for two repetitions per leg.
Step 4
Repeat the stork stance on your right leg with your eyes open, but bend your right leg into a semi-squat position. Hold this position for 30 seconds and then switch legs. Complete two repetitions per leg.
Squats
Step 1
Begin every leg workout with body-weight squats. Perform this exercise in a squat cage, positioning the barbell behind your neck and across your shoulders.
Step 2
Hold the bar in place with your hands as you push the barbell off the support pegs and step back about 12 inches. Place your feet shoulder-width apart.
Step 3
Stick your buttocks out behind you as you bend your legs to lower your body until your thighs are nearly parallel to the floor. Contract your leg muscles and then push through your feet to stand up -- strengthening the muscles of your hips, thighs and knees, improving your balance for lunges. Complete four sets of 12 to 15 repetitions.
Lunges
Step 1
Do stationary lunges near an immovable post or inside a squat cage, improving your leg strength and your balance. Hold on to the post or the squat cage's safety bars to keep your balance. Suck your navel toward your spine and breathe normally to enhance your stability.
Step 2
Step your right leg forward and balance on your left leg's toes. Bend your legs to lower your body until your front thigh is nearly parallel to the floor. Adjust your left foot's position to ensure both legs' hips and knees are nearly 90 degrees.
Step 3
Push through your front heel to raise your body. Lower your body back down into a lunge and repeat for 15 repetitions. Switch legs to do lunges on your left leg. Complete four sets of 12 to 15 repetitions, improving your balance for lunges.
Tips and Warnings
- Do multiple versions of lunges -- like lunging backward or lunging onto a step bench while holding on to an immovable bar.
- Do not hold any dumbbells or barbells until you have mastered lunges with just your body weight, reducing your risk of injury.
Things You'll Need
- Access to a squat cage and barbell
- Immovable bars or posts
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Equal But Not The Same -- Considerations for Training Females"; C.H.E.K. Institute; 1997
