Legs: "Front (Box) Lunge"

[Also Used as Leg Matrix #1: Exercise #2]

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Take long step or "lunge" forward with both feet pointing straight forward as well.

2. Keep front knee aligned over front ankle then drop straight down into lunge.  There should be a 90° angle at the knee as you finish the lunge.

3. Concentrate on limiting lateral motion with body as you stabilize during the movement.

4. For Box Lunge, do 5-10 reps in same foot position before switching legs then repeat with another 5-10 for other side. 

5. For Alternating Step Lunge, change foot positions with each rep and step back up and back into the starting position with both feet together.  As you stand back out of the lunge quickly "press off" the front foot to help you return to starting position without dragging the foot back.

6. Do NOT use hands on thighs to stabilize lateral movement or take load off your legs!  Make your legs and core do the work!

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.

• 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 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.

• I also recommend the lunge for "hip mobility" as much as leg strength.  With a good deep lunge, you get a lot of opening and "dynamic" stretching in the glutes and hips.

Here are the Lunge Progressions I use when setting people up with lunges.  These are sequential in terms of difficulty and challenge:

1. Static Front Lunge (Also called "Box" Lunge)

2. Alternating Step Lunge

3. Walking Lunge

4. Rotational Lunge

5. Lunge + Apparatus (BOSU, Core Board)

6. Rotational Lunge + Apparatus (BOSU, Core Board)

7. Walking Lunge + Dumbbells

*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 12.29.07)

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