How to Do a Step Lunge to a Leg Lift

Performing a lunge exercise on an aerobic step creates more work for your back leg, which is the leg that should be doing most of the work in a lunge. Adding a leg lift challenges your gluts and calves, as well as your core muscles, as you have to balance momentarily on your front leg.

Difficulty: Moderate

Instructions

Things You'll Need:

• Aerobic step

1. Place your right foot completely on the center of an aerobic step. Place your left foot back in a lunge position with your left heel off the ground. Put your hands on your hips and engage your core. Straighten your back.

2. Bend your left knee almost to the floor as you inhale through your nose. Keep your back straight and do not lean forward or backward.

3. Exhale and straighten your left leg as you push off the ground, and put all your weight onto your right leg. Hold your left leg off the ground in a rear leg lift.

4. Lower your left leg slowly back into the lunge position on the ball of your left foot.

5. Repeat the lunge followed by the leg lift 10 times on your right leg. Switch legs and do another 10 reps. Do two to three sets.

References

• Step Lunge

Resources

• Leg Exercises

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