Your Guide on Modified Lunges for Seniors

In this video, Murray demonstrates step-back lunges, including several modifications and tips tailored for seniors. Watch and learn how to safely enhance your lower body strength. Watch the video here.

Step-by-Step Guide to Performing Step-Back Lunges

• Starting Position: Stand with feet shoulder-width apart, engage your core, and maintain a straight back.
• Movement: Take a large step backward with one leg, keeping your feet hip-width apart.
• Lowering Phase: Bend both knees to a 90-degree angle, ensuring your front knee is aligned with your ankle and your back knee rests on or just above the floor.
• Return: Push off the front heel to return to the starting position, engaging your glutes.
• Repetition: Repeat 10-12 times, switching legs halfway through.

Modifications & Tips for Seniors:

• Use Support: Utilize a piece of furniture or the wall for balance.
• Broomstick for Balance: Hold a broomstick in one hand to help maintain stability.
• Controlled Movements: Focus on slow, controlled movements to engage muscles effectively and maintain balance.
• Start with a Mini Lunge: If you are new to the exercise, begin with a mini lunge and gradually progress to a lower level over time to build confidence and strength.
• Listen to Your Body: Be mindful of any pain or discomfort, and stop if necessary.

Thank you, Murray! We look forward to seeing more of your advice on senior exercises.

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For a more in-depth discussion on adapting exercises as we age, join us next week for our live webinar on exactly this topic. Even if you can't attend live, register anyway - we will send you a link to the recording after the event. Secure your spot and ensure you receive all the valuable insights.

Register for the Webinar

We look forward to seeing you there!

Yours in health,

Leigh

Vintage Fitness

Vintage Fitness is an in home personal training company in Toronto, Canada. We specialize in energizing the lives of people over 50 with exercise.