Movement Prep #8:
"Drop Lunge"
1.(Upright)
2.(Swing Leg Back &
Out) 3.(Drop;
Get Butt Low!)
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Start upright with hands to chest.
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Swing one leg behind the other. There
should be about 12-18" of separation between feet.
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Get both feet pointed straight forward
before you lunge. The back foot will be on balls of the foot and toes.
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Drop into the lunge by "sitting back and
down" while keeping your back upright as much as possible.
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Perform 6-10 lunge reps on one side then
do the other.
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Repeat reps then go to
#9 Lateral Lunge warm-up exercise.
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NOTE! This is
#8 in a sequential series of 10 exercises. Perform as directed in exact
order.
Tips: This is great for improving hip mobility and
opening IT Bands if
you keep feet pointed forward and your butt back as you drop. Don't compensate
by just rounding the back forward to get depth--let your hips open to get the
depth in your lunge.
-
This was one of those "Oh my God!"
exercises the first time through because I was so tight as a long-time runner
and cyclist...be patient...return is high like with the
others.
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If you feel any painful torque or
pressure on knees just reposition back foot slightly. If you get into
the right position the knees will be okay. The biggest problem I see
with these is that many people are "too tight" in the hips to even get into
the correct starting position. They simply cannot get the feet separated
12-18" so their knees and feet are totally out of proper position. Other
static stretches or exercises like dynamic leg swings will loosen a person up
to the point of getting in a better Drop Lunge starting position, but these
are not posted on my website yet.
View List of All Movement Prep Exercises
Movement Prep Exercise Handout
Learn More About Mark Verstegen's
Movement Prep Exercises
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
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(Updated 12.1.07)
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