This exercise involves standing with one foot on a bench or elevated surface behind you, while the other foot is planted firmly on the ground. You then lower your body down into a lunge position, with your back knee hovering just above the ground. This exercise targets the legs, particularly the quads and glutes, and can help improve balance and stability.
Type
Strength
Equipment
Bench
Difficulty
Intermediate
Key Benefits
- Improves balance and stability
- Strengthens the lower body, including the glutes, quads, and hamstrings
- Increases flexibility in the hip flexors and ankles
- Engages the core muscles for added stability and strength
- Can be modified for different fitness levels and goals
How to perform
- Begin by standing with your feet hip-width apart, facing away from a sturdy chair or bench.
- Place the top of your left foot on the chair or bench behind you, with your right foot planted firmly on the ground.
- Engage your core and slowly lower your body down into a lunge position, bending your right knee and keeping your left foot elevated behind you.
- Lower your body until your right thigh is parallel to the ground, making sure your knee does not extend past your toes.
- Pause for a moment, then push through your right heel to return to the starting position.
- Repeat for the desired number of reps, then switch sides and repeat the exercise with your left foot on the ground and your right foot elevated behind you.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary