Repeating the same workout each week can lead to the same results. If you want to increase the challenge of your exercise routine and stimulate your legs, add a lunge with a knee raise. The knee-raise lunge has variations to improve the tone, strength and balance in your legs.
Benefits
The lunge with a knee raise uses the muscles in your lower body. The front, back and inner areas of your thighs contract with every lunge to improve muscle tone. Your glutes engage to stabilize your body. When you perform the finishing movement, standing on one leg with your knee raised, you improve balance in the supporting leg. Knee-raise lunges are a strength-training exercise and require a day of rest between workout sessions.
Double Lunge
Stand tall with your feet under your hips. Place your hands on your hips or out to the sides to assist with balance. Step your left foot backward approximately 3 feet. Rest the toes of your left foot on the floor. Bend both knees until your right thigh is parallel with the floor. Keep your right knee in line with your right heel. Straighten your right leg and shift your body weight onto your right leg. Lift your bent left knee toward your chest. Step forward approximately 3 feet with your left foot. Bend both knees until your left thigh is parallel to the floor. Align your left knee with your left heel. Push off the floor with your left foot and return to the start position. Complete one to three sets of eight to 15 lunges on each leg. Perform all repetitions on one side at a time to increase the challenge, or alternate legs if you are a beginner.
Walking Knees
Walk your lunges across the floor with an added knee raise for improved balance. Stand tall with your feet under your hips. Step your right foot forward about 3 feet. Bend both knees to a 90-degree angle and lower your body toward the floor. Straighten your right leg and shift the weight of your body onto your right foot. Raise your bent left knee toward your chest. Step forward with your left foot approximately 3 feet. Bend both knees and lower into a lunge. Straighten your left leg and raise your bent right knee into your chest. Continue alternating lunges with knee raises as you move forward across the floor. Complete one to three sets of eight to 15 repetitions.
Side Lunge
A knee raise is also used with a side lunge. Stand tall with your feet under your hips. Step your right foot about 2 to 3 feet to the right. Turn the toes of your right foot slightly to the side. Bend your right knee and sink into a lunge. Keep your left leg straight. Push off the floor with your right foot and shift your weight onto your left leg. Raise your bent right knee toward your chest. From the bent knee raised position, step your right foot out to the side to perform eight to 15 lunges. Repeat using your left leg.
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