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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.
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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
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Book and DVD are highly recommended! See great photos, justifications, and video clips or exercise actions.
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 12.1.07)
Be Strong.