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"Ron Jones" Dynamic Warm-Up #6:
"Forward Lunge Reach"
Do NO T round back as you reach!
OBJECTIVE: Increase back& hip mobility, & dynamic balance.
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Lunge step out with lead knee over ankle and both feet pointed forward.
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Reach down towards knee. A progression would be reaching down on the inside of knee if spinal mobility allows--See photo below.
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Repeat 10x alternating legs for each reach.
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After 10 total reps go to next #7 Backwards Lunge Twist warm-up exercise.
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NOTE! This is #6 in a sequential series of 10 exercises. Perform as directed in exact order.
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*Advanced: Increase depth of reach or angle of reach.
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*Modifications/Substitutions: Don't reach as low. I like people to at least reach as low as their lead leg knee. If possible, you can also reach lower towards calf.
Tips: Don't allow your back or trail leg to
"collapse" as you lunge forward because this will shove your body over front
knee collapsing posture. This is another great functional exercise movement
pattern to keep up with that will help your everyday activities. Lunges
are balance and core challenging because of the split foot position--go slow
at first until you get a feel for them.
Progression=Reach to inside of
knee & twist spine
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Despite lunging being so fundamental to everyday functional movements, this simple exercise is VERY difficult for many people. If you can't lunge, you can't even tie your shoes or work in your garden! Make sure to keep good form so you can do lunges with hurting knees. Knees should track exactly over ankles for best results. Get those hips open and butts tight with good lunging!
Get Your Warm-Up DVD & Move Better
Now!
*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.
RonJones.Org | Back to BodyXercise Library | Site Map
(Updated 7.2.08)
Be Strong.