LUNGES
SPRINGS: 4W-1B1W // 5Y-1R1Y
SET-UP:
Place pole on primary leg side and place your hand on it for balance
Step your primary heel under your front carriage strap and step your secondary toe against your platform pocket
Bend both knees into a split squat
Hinge spine and flick your tailbone back
MOVEMENT:
Press your back leg out for 1, press your back leg out for 2, press your back leg out for 3, press your back leg out for 4
Keep tension in your glute and quad as you resist the back leg in for 1, resist and bend the back leg forward for 2, resist and bend the back leg forward for 3, resist and bend back leg forward for 4
THINGS TO CONSIDER:
Look for feet being too close together -> make sure feet are hip width distance apart (about 4 inches)
Watch for hip of back leg to sink -> lift the back heel high and squeeze through heels as you stand to stabilize glutes and core
Look at knees turning inward -> push thighs slightly out help contract and create stability in outer glutes
Exhale as you stand to engage the low abdomen as well as the glutes
TIME: At least 1 minute
ACTION: Pushing against the tension
MUSCLES WORKED
Primary Movers:
Lower Body, glute max (hip extension on the back leg and drives upward motion), quads (front leg from hold & back leg from pulling knee), hamstrings (resist carriage in), adductors
Core: Transverse Abdominis, obliques (fighting hip opening), erector spinae (neautral spine)
Assisting Muscles:
Lower Body: Glute med/min, adductors, calves, hip flexors
Upper Body: Lats, serratus anterior, lower traps (finger tips on high bars with elbows pulled in to ensure proper posture)
Stabilizers:
Lower Body: Glute med//min, piriformis, adductors
Core/Spine: Transverse abdominis, obliques, multifidus, QL, erector spinae
Relaxed Muscles: hip flexors
VARIATIONS:
Split Squat
Straight Leg Hold
Hinge Spine up and down
Straight Leg Pulses
Split Squat Pulses
Combos
MODIFICATIONS
Remove additional yellow/white spring
Limit range of motion (not going quite as low)
ADVANCEMENTS
Walk foot to front edge of your carriage
Add additional yellow/white spring
PREGNANCY MODIFICATIONS
None needed unless nervous about stability then can swap for Runner’s Lunge or Heavy Front Lunge