Low Lunge (left)

The Low Lunge (left) is a dynamic lower body exercise that primarily targets the muscles in your legs, including your quads, hamstrings, and glutes. It also engages your core muscles and helps improve balance and flexibility. This exercise is a variation of the traditional lunge, and it adds an extra challenge by requiring you to lower your back knee close to the ground. When performing the Low Lunge, you start by stepping your left foot forward into a lunge position, with your left knee bent at a 90-degree angle and your right knee resting on the ground. Make sure your left knee is directly above your ankle, and your back is straight. Engage your core muscles to maintain stability and keep your torso upright. As you lower into the lunge, you will feel a stretch in the right hip flexor and groin area. This exercise helps improve hip mobility and can be beneficial for individuals who sit for long periods. To add intensity to the exercise, you can hold dumbbells or kettlebells in each hand or incorporate upper body movements such as twists or overhead reaches. Remember to perform the Low Lunge on both sides to achieve balanced muscle development and prevent any muscular imbalances. Incorporate it into your workout routine to strengthen your lower body, improve your stability, and enhance your overall athletic performance. It's a versatile exercise that can be done anywhere, making it a great addition to both home and gym workouts.

Instructions

• Start in a standing position with your feet together.
• Take a step forward with your left foot, keeping your right foot planted.
• Bend your left knee and lower your body down towards the floor.
• Keep your right leg straight and your right heel lifted.
• Place your hands on the floor on either side of your left foot for support.
• Make sure your left knee is directly above your ankle, and avoid letting it extend past your toes.
• Keep your torso upright and engage your core for stability.
• Hold this position for a few breaths, and then slowly release by straightening your left leg and stepping your left foot back to the starting position.
• Repeat on the other side.

Tips & Tricks

• Engage your core for added stability and balance
• Keep your back straight and shoulders relaxed throughout the exercise
• Focus on driving through your front heel to activate your glutes and hamstrings
• Breathe deeply and exhale as you sink deeper into the lunge
• Maintain proper alignment by ensuring your front knee is directly above your ankle
• Add resistance by holding dumbbells or using a resistance band
• Include variations like adding a twist or reaching overhead to work different muscle groups
• Start with a comfortable range of motion and gradually increase it over time
• Listen to your body and take breaks when needed
• Combine the low lunge with other exercises to create a full-body workout