A perfect exercise to get fit for skiing. Because with it you condition your thighs, hips and buttocks at the same time and challenge your balance.
HOW TO DO LUNGES?
Step forward with one foot while keeping both feet pointing straight ahead. Your upper body is upright, and you are not leaning forward. Place your hands on your hips. Now bend your knees so your front thigh is parallel to the ground. Your upper body stays upright, chest lifted, abdominal muscles tight (pull in your belly button), and your body weight stays balanced and distributed between both legs. Return to a standing position, but in doing so only move your legs while your upper body stays stable. Imagine that you are a marionette puppet, and somebody is just pulling you straight upward. Repeat.
Would you like to increase the exercise’s difficulty? Here are some options for you.
When you reach the lowest point, stay there a few seconds before returning to a standing position.
Weights. If you do not have any at home, there are various alternatives. For example: a large rock or a heavy book.
Jumping Lunges. Start with one leg to the front, jump up and switch your legs in midair so you land with the opposite leg to the front. Focus on your torso stability and that you land softly to protect knee joints.
NUMBER OF REPETITIONS
Beginner: 3 x 10-15 per side
Advanced: 3 x 20-30 per side