Lunges
Forward lunges aid in strengthening the thighs hips, and improving balance. Stand with feet hip-width apart, hands on your hips. Take a substantial step forward, lower your hips by bending both knees (ensuring the front knee does not extend past your toes), then push up off the front heel to return to the starting position. Alternate legs for balanced development.
Targeted Muscle Groups: The primary focus is on the quadriceps, hamstrings, gluteus maximus, and calf muscles. The action of lunging forward and pushing back engages these muscles to stabilize and execute the movement. [3]
Short-Arcs
Place an exercise roller, rolled-up towel, or ball beneath one knee, slightly bending it. Engage your leg muscles to straighten the bent leg slowly. Pause momentarily before slowly returning to the initial position. Switch sides and repeat the exercise for both legs.
Targeted Muscle Groups: This exercise targets the quadriceps specifically, as it involves straightening the knee while keeping the leg slightly elevated. It primarily focuses on strengthening the muscles around the knee joint.
