Lunge To Balance: Multi-Planar Exercises

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Start Position
1. Stand with feet straight and hip-width apart.
2. Lift chest, tuck chin and place hands on hips.


Movement
1. Squeeze butt muscles and lunge forward. Bend front and back knees 90-degrees - front foot flat, back heel lifted.
2. Push off front foot, straighten leg and lift opposite leg until hip and knee are flexed 90-degrees; hold two seconds.
3. Lunge sideways; stabilize, lunge foot straight, knee bent and directly over second and third toes; opposite leg straight with foot flat on ground.
4. Push off bent leg into balanced standing position.
5. Turn and lunge by opening hips and stepping back at 45 degree angle, pivoting on back foot.
6. Stabilize, front foot straight, knee bent at 90 degrees and directly over second and third toes; opposite leg bent at 90 degree angle, heel of back foot off ground.
7. Push off front leg into balanced standing position.
8. Repeat.

Muscles Worked



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