CORE (LP) HANDBOOK
LUNGES

RUNNERS LUNGE SERIES

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SPRINGS: 1R1-3Y // 1B2-4W

SET-UP: 

  • Stand on the front platform and face the mirror

  • Bring your finger tips to the front edge of your high bars and pull your elbows in

  • Keep your primary foot on the platform and step your secondary toe to the front carriage pocket with feet hip width distance apart

  • 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

  • Crossover Feet

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 Heavy Front Lunge

RUNNERS LUNGE: SPLIT SQUAT

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