Lunge – Stationary or Walking
Start by standing with both feet side by side. Step one foot forward, keeping both toes pointing straight ahead. Slowly bend the knees and lower straight down, stop when the knees are bent to 90 degrees. Avoid pushing forward off the back leg and letting the knee shift over the front foot. Push back up to the start position for the stationary lunge. If doing the walking lunge step the back leg forward and repeat the lunge motion with the opposite leg forward.
The gluts are an important muscle in maintaining proper knee alignment. This is a great exercise to activate these key muscles. Stand beside a wall balanced on the outside foot and with the inside knee bent and against the wall. Slowly press into the wall with the one leg to activate the gluts in the standing leg. You should feel this in your butt where the pocket of your pants would be. Hold for 10-15 secs and relax, repeat for 10 times and switch legs. For added difficulty once you push against the wall add a small squat.
Start by lying on your back with both legs bent and feet flat on the floor. Gently press down into the floor and lift your hips up off the ground. Hold this position for 10 seconds then lower back down, repeat 10 times. For added difficulty once you have come up into the bridge position slowly lift one leg while trying to keep the hips flat. Avoid tilting to one side.
Stand with both feet on a small step or height with the heels off the edge. Push upwards on your toes to raise the body straight up. Avoid rocking on your feet. Lower back down and repeat 10-15 times. For added difficulty do on one leg.