LUNGES
SPRINGS: 1W // 1Y
SET-UP:
Stand on the front platform and face diagonal to a 45 degree angle
Keep your primary foot on the platform at a 45 degree angle and step your secondary foot directly on and aligned with the first line
Bring primary hand to pole placed at front corner of machine if needed or bring hands to hips/prayer
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:
POLE SHOULD BE NEAR HIGH/LOW BARS
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 with the tension
MUSCLES WORKED
Primary Movers:
adductors
glute medius: helps with hip adduction
quads: knee bend
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
Adding additional yellow/white spring
Limit range of motion (not going quite as low)
ADVANCEMENTS
Bring hands to prayer/chest
Walk foot further back on carriage
Keep chest directly upright
PREGNANCY MODIFICATIONS
2w // 2Y
If stabilization has been an issue during pregnancy, go to Standing or Seated Inner Thighs