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Things to keep in mind

Lunges with knee lifts can be an effective way to start your mornings. “This combination mimics natural movement patterns, promoting functional strength and stability,” said orthopaedic consultant Dr Udit Kapoor, Metro Hospital, Faridabad.

Further, it engages multiple muscle groups, including the quadriceps, hamstrings, glutes, calves, and core. The knee lift component, particularly, targets the hip flexors and abdominals  — making it a full-body engagement exercise.

The knee lift requires maintaining balance on one leg, which engages the core muscles to stabilise the body. “This improves overall core strength and stability. The movement integrates dynamic core activation, promoting better posture and reducing the risk of lower back pain,” shared Dr Kapoor.

The combination of lunges and knee lifts is a compound movement that elevates the heart rate, providing a cardiovascular workout and boosting metabolism. “performing this exercise in the morning can jumpstart your metabolism, leading to increased calorie burn throughout the day,” elucidated Dr Kapoor.

Some other benefits

Range of motion: Lunges improve hip flexibility and mobility, while the knee lift component enhances hip flexor flexibility.
Joint health: This exercise promotes joint health by improving the range of motion and lubricating the joints.
No equipment needed: It requires no equipment, making them easy to perform anywhere. “This exercise can be done in a small space, making it convenient for any morning routine,” added Dr Kapoor.
Mental health benefits: Starting the day with a mindful exercise routine can improve mental focus and set a positive tone for the day. “Physical activity in the morning can reduce stress levels and enhance mood through the release of endorphins,” said Dr Kapoor.

Are lunges good for you? (Source: Getty Images/Thinkstock)

How to perform lunges with knee lifts

*Stand with feet hip-width apart.
*Step forward with one leg and lower your hips until both knees are bent at about 90 degrees. This is called a lunge. Keep your front knee aligned over your ankle.
*Push through your front heel to return to a standing position, lifting your rear knee up towards your chest. This is a knee lift.
*Lower the lifted leg back into a lunge position and repeat. Perform the desired number of repetitions before switching legs.

Sample morning routine

Warm-Up: 5-10 minutes of light cardio (e.g., jogging in place or jumping jacks).
Lunges with knee lifts: 3 sets of 10-15 repetitions on each leg.
Cool Down: 5 minutes of stretching, focusing on the muscles worked (e.g., quads, hamstrings, glutes, and hip flexors).

Incorporating lunges with knee lifts into your morning routine can enhance physical fitness, improve mental clarity, and set a positive, energetic tone for the rest of the day, said Dr Kapoor.