Fitness Coach Chris Freytag demonstrates the basic lunge and shows you how to simplify the move or add a challenge
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Chris Freytag: The basic lunge is one of the best overall lower body exercises you can do. And I am going to show you how to make it a little easier and make it a little harder, but lets begin with just that basic lunge. So I'll turn sideways to show you step nice and wide and when you lower your body down, you want to bring that flat knee tracking over the shoelaces and bring that thighs parallel to the floor. Your back knee should point towards the floor, you are on your back toe. Keep your torso lifted and your abs tight, come all the way back up and then all the way back down. Full range of motion is the key. All the way up and all the way down, good, torso lifted. Now to make it a little easier, hold down to something like a chair or something near by for extra balance, that will give you the confident to be able to take it all the way down and step full range of motion if you are just a beginner, all the way down and back up. To make the basic lunge just a little bit more difficult, try elevating your back leg onto a chair. This will add an extra elementary balance. Step far enough away from that chair that you can keep your front knee tracking over your shoelace and elevate that back leg. Go ahead and lower all the way down, keeping that front knee in position, bringing your quad parallel to the floor and then come back up, all the way down and all the way up, good. This will add that little extra balance challenge, keep your abdominal tight, squeezing through your thighs, your hamstring and your hips. Great job.