Major Muscles Worked:
Legs, Glutes, core
- Stand tall with your feet closer than hip width apart.
- Feet should be parallel to each other.
- Place the ball of one foot in the center of a slider.
You can also use a paper plate, or towel (if you’re on hardwood or tile floors)
- Place most of your weight on the heel of your stable leg
- Carefully, slide the slider backwards, and bend your back knee at 90 degrees.
When you’re initially doing this exercise, you may want to steady yourself with a chair or pole until you feel comfortable with the movement.
- Balance briefly between the front foot, and the ball of your back foot.
Try to keep most of the weight on your front leg.
- Bend both knees, and lower .
- Press through the heel of the front foot, and drag the slider forward, to return to standing.
Make it Easier:
- Place a chair to your side of the leg that isn’t moving. Stabilize your self by holding on to the chair with one hand.
Make it Harder:
- Add weight – but ensure that your core stability doesn’t get compromised.
- Look at yourself in the mirror for this move.
- Your hips should be the same distance between your front and back feet.
- Your front knee should not break the plane of your front toe.
- Chest up, shoulders back. Look ahead – not at the ground.
- Your head & chest will be positioned a little moreover your front thigh than with traditional lunges.
- Make sure that the back knee is bending at 90 degrees, and not straight.
- Do not let the back knee touch the ground, but rather, you want it to be just 1-3 inches off the ground.
- At the bottom of the movement, both knees should be bent at a 90 degree angle.