Warm up, protect those knees, and lunge

Here is a good way to warm up your thigh muscles and protect your knees before doing a traditional forward stepping lunge. Doing a few of these on a step or a Bosu ball will allow you to use less force on the downward phase. If you have sensitive knees but still want to develop strength and power in your legs, ease into your leg workout with this warm-up move.

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1 Holding a pair of dumbbells, stand facing a low sturdy bench or stability ball. Center your right foot on top of the elevated surface, with your toes and knee facing forward. Keep your left leg on the floor, rotated out at a 45-degree angle.

2 Press firmly into your right heel and slowly bend your right knee. Do not let your hips drop below knee level and keep your right knee behind your right toes. Pause briefly, then straighten your right leg and push back to the start position. Do this move very slowly so you can feel the muscles in your right leg supporting your weight as you bend and push back. Repeat five or six times on each leg.

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-- Karen Voight