LUNGES
SPRINGS: 1W // 1Y
SET-UP:
Grab your red handle closest to the side
Stand on your back platform and face diagonal to a 45 degree angle
Keep your primary foot on your back platform at a 45 degree angle and step your secondary foot directly on and aligned with the first line of your carriage
Bring chest upright
MOVEMENT:
Press into both feet as you bend your primary knee for 1, bend your primary leg for 2, bend your primary leg for 3, bend your primary leg for 4
Press equally through both heels as you stand up for 1, hug your inner thighs as you pull both heels in for 2, hug your inner thighs as you pull both heels in for 3, hug your inner thighs in as you pull both heels in for 4
THINGS TO CONSIDER:
Look for chest being too far open to the side. Truly angle the chest at a 45 degree angle along with the primary leg
Check in on knee comfort and with for toes being turned too far out
Exhale as you stand to engage the low abdomen as well as the glutes
TIME: At least 1 minute
ACTION: Pulling against the tension
MUSCLES WORKED
Primary Movers:
adductors
glute medius: helps with hip adduction
quads: knee bend
biceps/back (red handle)
Assisting Muscles: glute max: hip extension, hamstrings, control carriage, calves: ankle balance, hip flexors
Stabilizers: core muscles : TA, obliques, multifidus, erector spinae, glute med/min: lateral hip stability, hip muscles: piriformis
Relaxed Muscles: abductors
VARIATIONS:
Twist Spine towards primary leg
Holds
Pulses
Plie Squat
Standing Inner Thighs
Arm Variations (with weights)
MODIFICATIONS
Keep hand on pole
Walk back foot towards the front of carriage
Limit range of motion (not going quite as low)
ADVANCEMENTS
Adding additional yellow/white spring
Drop the red handle and bring hands to
Pole at the back
Prayer/chest
Walk foot further back on carriage
Keep chest directly upright
PREGNANCY MODIFICATIONS
2w // 2Y
Go to the front of the machine for Inner Thigh Lunge.
If stabilization has been an issue during pregnancy, go to Standing or Seated Inner Thighs