Imagine yourself lunging down and up with balloons beneath your feet. You have cables attached to your shoulders guiding you through the lunge motion. The cables lower you down and pull you straight up toward the ceiling in a smooth, controlled motion. There is another cable attached to your front knee, pulling it straight forward as you lunge down. Visualize the cables working together to pull your knee straight forward and smoothly lower you down and pull you up, without popping the balloons beneath your feet.

As the shoulder cables guide you through the lunge motion, the balloons help to decrease the tension in your knees and toes by reducing the amount of pressure placed on the floor. The cable attached to your front knee provides knee stabilization, places you in proper alignment, and forces your leg muscles to do the work.

Due to the strength requirements of the lunge, you may need to develop more leg strength before you will be able to visualize correctly. The good news is that lunges are one of the most effective strength building leg exercises you can perform. Your goal is to complete three sets of 20.

Step 1
Stand in front of a mirror to monitor your position and technique. Squeeze your abs to maintain proper posture.

Visualization, the act of forming a mental picture, assists in proper form and technique to reduce joint tension and maximize muscle tension.

Step 2
Lengthen your legs into a lunge position. Your back toes should be on the floor while your back heel is off the floor. Slowly lower yourself to nearly touching the floor with your back knee.

Step 3

Push up to your starting position. Repeat for 20 reps, then switch legs.

Hints  Avoid shortening your stance  Begin with a shoulder-width stance and knees bent  Avoid lifting your front heel off the floor  Front upper thigh should be almost parallel with the floor  Avoid standing on one line with both feet  Avoid leaning too far back or staying straight up