The My Knee Doc “mykneeFIT” workout

Gareth Stables
Jul 10, 2017 · 1 min read

Part 3— The Static Lunge

How?

  1. Stand with your feet shoulder width apart, one leg in front of the other ,hands on hips, feet pointing forward.
  2. Keeping your torso upright, lower yourself down so your back knee approaches and almost touches the floor
  3. Return to starting position

Why?

Strong “quads” and “glutes” help stabilise the knee and help with the movements of the patello-femoral joint (Between the knee-cap and the front of the thigh).

Strong hamstrings help stabilise the knee and strengthening the spinal muscles will help with posture.

Muscles

Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)

Glutes (gluteus maximus, gluteus medius, gluteus minimus)

Hamstrings (biceps femoris, semitendinousus, semimembranosus)

Erector spinae (spinalis, longissimus, iliocostalis)

Tips

The static lunge is the basic or beginners lunge. You should pay attention to your form, mastering this basic move before progressing to the more difficult variations. Pay special attention to keeping your trunk upright and move straight up and down .

If you find it difficult try starting with a hand on a chair to help you balance.

Gareth Stables

Written by

Knee surgeon specialising in sports injuries, keyhole surgery, joint preserving & knee replacement surgery. Call - 0161 4646399 for private appointments

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