How to Do Stationary Lunges

Toning your leg and gluteal muscles requires isolated exercise routines, such as lunges. Perform stationary lunges flat on the floor, or you can add intensity with a platform, such as a step aerobics bench. Used as a part of a regular routine, stationary lunges will strengthen and tone your lower body.

Instructions

    • 1

      Stand flat on the floor with your feet together. Step your right foot out in front of your left. Place your right foot flat on the floor and keep your left toe on the floor behind you.

    • 2

      Keep your shoulders pulled back, your chin up and your hips pulled in. Slowly bend your right knee and lower your body down toward the floor. Keep your right knee in line with your right ankle. Don't let your knee move beyond the line of your foot. Your right leg should create a 90-degree angle.

    • 3

      Maintain your form as you move downward, and then move straight back up to standing. Keep your left toe on the floor throughout the movement. Move straight down, and then straight up as though you were a puppet with a string attached to the top of your head. Don't rock forward or back during the exercise.

    • 4

      Place your hands on your hips or down at your sides. You can also hold hand weights to add more difficulty to the exercise.

    • 5

      Repeat the exercise as many times as you on one leg, or alternate right and left. To alternate, begin with your right foot in front and lunge. Return your right foot to center, lunge with your left leg and repeat.

    • 6

      Add impact by placing your front foot on an elevated surface, such as a step aerobics bench. The greater elevation makes the exercise more challenging, and it will have a greater impact on your target muscle groups.