1. Starting Position:
- Stand next to a chair for support. Ensure the chair is stable and will not slip.
- Place your left hand on the back of the chair for balance. Your feet should be shoulder-width apart.
2. Foot Placement:
- Step your right foot back and to the side, creating a wide stance. Position your right foot so that it is pointed slightly outward.
- Your left foot should stay in place, with your toes facing forward.
3. Lowering Movement:
- Slowly bend your left knee to lower your body. Keep the left knee aligned with your ankle and do not allow it to push past your toes.
- Your right knee will also bend but should remain above the floor without touching it.
4. Body Positioning:
- Keep your chest lifted and your core engaged throughout the movement.
- Make sure to keep your back straight and avoid leaning forward excessively.
5. Returning to Start:
- Push through your left heel to return to the starting position, straightening your left leg.
6. Repetitions:
- Repeat the movement for the desired number of repetitions (typically 8-12) before switching to the other side.
7. Switching Sides:
- After completing the repetitions on one leg, switch your position to place your right hand on the chair and step your left foot back for the next set.
Tips for Beginners:
- Start with a shallow lunge if you're unsure about your balance or strength.
- Focus on your form rather than the number of repetitions to prevent injury.
- Breathe naturally, inhaling as you lower and exhaling as you push back up.
