This lunge variation involves balancing on one leg while you swing the other leg back and forth. You might feel a little shaky at first, and that’s okay. It just means that your core is working to stabilize you. The key to this balance exercise is control- focus on form and don’t rush.
Equipment Needs
- none
Joints Targeted
- Ankles, Knees, Hips
Muscle Groups Targeted
- Glutes, Quads & Hamstrings, inner and outer thigh
Starting Position
- *Bring your body into proper alignment, make a strong connection to the floor and root your weight into your feet, bring shoulders back and down, and engage your core.
- Stand with your feet hip-width apart. Put your hands at your side.
Movement
- Step forward with your right leg into a lunge. Your right thigh should be parallel to the floor.
- Push off your front foot, propel your right foot back into a reverse lunge, and maintain your 90-degree angles.
- Try not to let your stepping foot touch the ground as you pendulum back and forth.
Recommended sets and repetitions
- Repeat for three sets of 30 seconds on each side. Or three sets of eight to 10 repetitions on each side.
Progressions
- Add weight by holding a set of dumbbells.
Check out the second video of this series- Single-leg Balance
Visit our website for information on training consultations, virtual coaching, plus individual and group personal training. If you’re ready to work with one of our Exercise Specialists, fill out the consultation form so we can connect you with the best trainer to help you meet your goals. Sign-up to receive our monthly newsletter for news, announcements, program information, swim tips, and exercise demos.
By Anita DeBoer
Anita De Boer is a Certified Exercise Physiologist at MacEwan University Sport and Wellness. She specializes in working with people with specific health conditions, recovering from injury, and beginners just starting out.
