- 1). Stand next to a sturdy object at your side that you can hold for balance to perform a standing lunge. Place one foot flat in front of you and the other foot well behind you. You should feel a slight stretch in the groin. Bend your knees and lower your body toward the floor. Do not let your front knee go past your toes, and keep your front leg at a 90-degree angle. Keep your rear knee close to the ground without touching it. Return to the standing position, and repeat five to 10 times.
- 2). Stand with your feet together to being a stationary lunge. Take a giant step forward, bending at the knees with your trailing knee lowering close to the ground. Push off of your front foot, and return to the starting position. Repeat on the other leg, and alternate for five to 10 repetitions.
Do not attempt this until you are comfortable with standing lunges, as stationary lunges require a great deal of balance. - 3). Start in a standing position with your feet together to perform a walking lunge. Slowly extend your right leg, and place it two to three feet in front of you. Perform a lunge, then bring your hind leg forward to the standing position. Repeat on the left leg, and keep traveling across the floor until you have performed five to 10 lunges.
Do not attempt this unless you have perfected the standing and stationary lunges and have improved your balance. - 4). Do different types of lunges.
Instead of a stationary lunge, which you perform going forward, lunge to the side. Extend your right leg to the side, and dip down into a side lunge. Keep your chest up during this move. Return to the start, and repeat on the left leg.
As you become stronger and more balanced, do jumping lunges. Begin in a deep, regular lunge on a flat surface. Quickly explode off of the ground, switching feet in mid-air, and landing in a lunge on your other side. This requires a great deal of energy, strength and balance, so perfect the standing, stationary and walking lunges before attempting this move.
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