Stationary Forward Lunge
MEASURES: Stationary forward lunges are a great measure of your balance and coordination. They also help build lower-body strength and improve flexibility and stability in your hips.
MIRROR MOVEMENT: This exercise is a great foundation for climbing flights of stairs, or even walking safely and easily on an incline.
To perform a stationary lunge, stand with your feet shoulder-width apart. Next, take a long step forward with your right foot. Your front heel should be flat on the floor. Keep your upper body straight as you descend into lunge position by bringing your left knee towards the floor. Stop with the knee just above the ground. Your front heel should still be flat on the floor. Ideally, both legs should be bent to 90 degrees, and your front knee should be positioned directly over your front foot. Hold the position for 3 seconds and then push off with your right foot to return to standing. Repeat on the other side.
I’M NOT SAYING I CAN’T, BUT… If you can’t step far enough forward, that suggests a weakness in your glutes or tightness in your hip flexors or hamstrings. Strengthening and increasing flexibility in these areas will allow you to step further forward and bend deeper. If your chest sags forward, this indicates a weakness in your glutes and core muscles. Be sure to engage your glutes and hamstrings when performing the movement to mitigate any forward lean.
Declining health relates directly to restricted mobility and inactivity, so maintaining good functional movement, balance, flexibility, and coordination will ensure your quality of life does not decline. Completing all five of these simple movement exercises is a good indication that you will lead an active life well into old age, while failing one or two provides an easy arrow— pointing to your weaknesses and what you need to work on.