Rear Lunge to a Knee

This move of the week is easily modifiable for all fitness levels. It is terrific for targeting the bum and legs while improving your overall balance. Using the harder options will also strengthen your abdominals and possibly become a cardiovascular workout too. Stand tall and keep your shoulders over your hips throughout the lunge and your abdominals engaged. Step your right foot back and drop the right knee toward the floor while maintaining the majority of your weight in the left (front) heel. Keep the left knee in line with your left foot but it shouldn’t go beyond your toes. As you exhale, press through your left heel and use your core to bring yourself back to standing while fluidly swinging the right knee through and up toward your chest. As you inhale, with control, drop the right leg back into the rear lunge and repeat this move 15-20 times then switch legs.

Notes: Stand tall; don’t let your upper body droop forward especially as your leg tires. Keep your weight in the back of the working foot to target the glutes. Remember to keep the abs engaged and breathe.

Modifications: Easier: If balance is an issue, keep a few fingers of one hand lightly on a table or back of chair as you do the exercise. Don’t lean on the support. Begin with just the rear lunge, omitting the knee lift between. Adjust the depth that you drop the back leg in the lunge – start with just a “shallow” lunge until you build up leg strength – then deepen the lunge.

Harder: Make your lunges very deep so that the back knee grazes the floor in between lunges. Keep your hands behind your head or arms straight up overhead (this calls on more of your core to do the work). Change your knee lift to a front kick (kick through your heel and don’t lock the knee). Increase the tempo of the move but maintain excellent form and technique – this is the cardio part. The faster you work the higher the heart rate.