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Mobility: "Stationary Forward Lunge"
OBJECTIVE: Open hips & glutes.
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Take long step or "forward lunge" position. When in the lunge position, both feet should be pointing straight forward--NOT angled off to sides or twisted.
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Keep front knee aligned over front ankle then drop straight down into lunge.
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Concentrate on limiting lateral motion with body as you stabilize during the movement.
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While leaving the feet in the same position, just stand back up into the starting position then drop back down into the next lunge. Do all the reps in one position before splitting legs to next position.
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Do NOT use hands on thighs to stabilize lateral movement or take load off your legs! Make your legs and core do the work!
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Perform 5-10 reps on each side.
Tips: Take really big steps so there is enough room
between your feet to drop your trunk towards ground. Pretend you are sliding
your "back down a wall" so you keep your back upright without collapsing forward
or rounding your posture. Using these techniques will give you the maximum
"mobility" in hips and glute areas.
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A proper lunge is great for "hip mobility" as much as leg strength plus they also challenge dynamic balance. With a good deep lunge, you get a lot of opening in the glutes and hips--but make sure to go deep with a full range of motion.
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The biggest problem I see with lunges is that people are too tight in their hips to really take a big stride step. Consequently, they now have a "cramped" position as they begin to lunge and have no where to go but too far forward over their toes. Split your hips wide open like opening a pair of scissors--then you'll have room to drop properly and safely into the lunge. If you are tight, just don't go down as far but at least try to get a long stride to begin with if you can.
- Mobility Exercises (Directions)
- Mobility Exercises (Organizer List Only)
*Note:
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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(Updated 5-31-05)
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