Pilates exercises explained
Lunges
The "Lunges" strengthen the leg and gluteal muscles from the standing leg in front. At the same time, the hip flexor from the rear leg is opened via the fascia chain. The balance is trained, this supports the fall prevention.
Exercise description
Variation 1
With the exhalation consciously push the standing leg up from the gluteal muscles, the back leg - playing leg - remains bent. At the same time pushes the hip joint and knee slightly forward to open the hip joint.
With an inhalation, lower again until the thigh is horizontal.
With the exhalation again consciously push the standing leg up from the gluteal muscles, sink with the inhalation.
Make sure to keep your upper body upright.
We repeat the exercise 4 times per side.
Variation 2
With the exhalation consciously push the standing leg up from the gluteal muscles, the back leg - playing leg - is stretched. The heel pushes backwards.
With the inhalation, lower again, bending the supporting leg a little more. The free leg remains long. The stretch should be felt in the playing leg.
Change leg.
Also in this variant we repeat the exercise 4 times per side.
Frequently asked questions
What to do in case of pain in the knee or balance problems?
Make the lunge a little tighter or support yourself with one hand on a chair.
Remove the mat and perform the exercise on a hard surface.
Pro Tip From Maria
During the movement, stretch the body in all directions. Crown strives to the ceiling, knees forward, heel back.
For better stability, a good anchoring of the foot over the outer and inner edge, as well as the heel.
Video with the brief explanation of the Pilates exercise Lunges 1 + 2
Most common errors
Sagging in the hip joint.
The knee from the front leg bends inward or outward.
The stretching from the body is forgotten during the movement.
Assistance
What can you do if the exercise is too difficult?
Use a chair for support.
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