Leg Strength: "Off-Bench Lunge"

Lunging "off" the bench is more difficult--okay...they shred!

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Use quality bench (or solid object) that will remain stable and not fall over.  I prefer the Reebok Adjustable Bench above on the highest setting.

2. Stand fairly close to the bench as you place one foot back on top.  With small hops, inch front foot out until you have the proper knee/ankle alignment.  The knee should ALWAYS be right over the ankle with ALL front and back lunges even when using a bench.

3. Scissor your hips open as you drop into the deep lunge position.  As you go low, check to make sure front knee is directly over front ankle.

4. Perform ALL reps on one side before switching to other leg.

5. 20-25 reps non-stop on one side is HARD with this exercise!  Start with 5-10 then work up as your stabilizers become more efficient.

Tips:  "Off-Bench" Lunges are VERY challenging for hip and knee stabilizers--plus just plain hard!  The down side is they are difficult when getting into the starting position--or awkward.  I have yet to find an easy way to get the starting position.  I try to get my front foot out a ways then step further back so I don't have to do as much "hopping" forward with front foot to obtain the correct knee/ankle alignment.  I'm very anal about keeping the knee over the ankle because so many people have knee problems when lunging.  RARELY do I ever see anyone lunging properly even when working with a trainer.  I don't let my clients lunge with slop--quality first!

• Once you're strong enough for the "Off-Bench" Lunges, you'll probably never go back to the On-Bench version.  There are just too many added benefits in terms of stabilization challenge with the Off-Bench version.  People that use a lot of single leg strength like high jumpers, triple jumpers, speed skaters, trail runners, etc. can really benefit from single-leg isolation and stabilization exercises like above.

• You don't need a fancy bench to do these.  I've used a rock at the park, my porch steps, my sofa, or anything else I could find when a bench wasn't around.  For more challenge, place the back foot "higher" on something like a gym flat bench or chair.  Be careful!  The more elevation with the back foot, the more difficult--MUCH more difficult!

• For the ultimate challenge, try a plyometric jump in the air to finish each lunge!  These are brutal--I've only known a couple of people that can pull a set of these off with both legs non-stop, and yes, I'm one of them.

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes. 
If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 7.9.06)

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