Step by Step Guide

  1. Begin by standing tall with your feet hip-width apart.
  2. Engage your core muscles to stabilize your torso.
  3. Take a large step backward with your right leg, crossing it behind your left leg.
  4. Lower your body down towards the ground by bending both knees until your left thigh is parallel to the floor. Your right knee should bend to a 90-degree angle.
  5. Ensure that your front knee (left knee) is aligned with your ankle and doesn’t extend beyond your toes.
  6. Keep your chest lifted and your back straight throughout the movement.
  7. Press through your left heel to straighten your left leg and return to the starting position.
  8. Keep your movements controlled and use the strength of your left leg to push back up.
  9. Complete the desired number of repetitions on the right side before switching to the left side.

Benefits of The Anchor Lunges (Right)

  1. Lower Body Strength: “Anchor Lunges” target the quadriceps, hamstrings, glutes, and calves, helping to strengthen and tone the muscles of the lower body.
  2. Unilateral Training: Performing lunges unilaterally helps address muscle imbalances and asymmetries between the left and right sides of the body.
  3. Improved Balance and Stability: Lunges require balance and stability, particularly when stepping back into the lunge position, helping to improve proprioception and coordination.
  4. Functional Movement: Lunges mimic everyday movements like walking and climbing stairs, making them a functional exercise that translates to activities of daily living.
  5. Increased Range of Motion: Lunges promote flexibility and mobility in the hip flexors and quadriceps, enhancing overall range of motion in the lower body.

Tips for Beginners:

  1. Start Slowly: Begin with a shallow lunge and gradually increase the depth of the movement as you become more comfortable and confident in your balance and strength.
  2. Focus on Form: Pay attention to maintaining proper form throughout the exercise, with a straight back, chest lifted, and knees aligned with the ankles.
  3. Use Support if Necessary: If balance is an issue, use a wall or chair for support until you feel more stable performing the movement.
  4. Engage Core Muscles: Keep your core muscles engaged throughout the exercise to stabilize your torso and protect your lower back.