"Ron Jones" Dynamic Warm-Up #8:
"Drop Lunge"

   
Don't round back--put movement into hips not your back!

   
To do this right you need at least 12-18" between feet.

Ron Jones Dynamic Warm-Up DVD

OBJECTIVE: Increase hip mobility.

1. With hips square, drop one leg about 12-18” behind and to other side.

2. Keep feet pointed straight forward then drop hips down as you keep torso upright--do NOT collapse your posture forward!

3. Repeat 5x on first side then switch leg positions.

4. After 10 total reps go to next #9 Lateral Lunge Reach warm-up exercise.

5. NOTE! This is #8 in a sequential series of 10 exercises. Perform as directed in exact order.

6. *Advanced: Increase depth and space between feet.

7. *Modifications/Substitutions: For those that cannot get into the proper position due to excessive tightness in hips, try substituting the Heisman.  The Heisman is still a dynamic hip stretch; it's not a good or as deep, but it will be better than no dynamic stretching at all.  I would also suggest adding some static stretches after activity for those needing more help--try the Pretzel and Iron Cross static stretches.

8. *Design Points: It is critical for proper movement maintenance to ensure that you keep good mobility in your hips.  If your hips are locked up, you won't be able to use your strong leg muscles to lift heavy loads with proper body position.  People with tight hips try to flex from the low and mid back when they lift which causes excessive pressure on the spine that can cause disc damage--OUCH! L

Tips: Again--looks simple but can be hard because so many have tight hips.  If you can't get the 12-18" of spacing between feet, then your hips are probably too tight to properly do this exercise.  Check out some special hip opening exercises in my Mobility and Flexibility sections to help you get up to speed.

• Men have a real hard time with this one along with people overweight.  If your knees hurt, readjust the position of feet slightly.  If you still don't feel right--go to an alternative exercise.  Remember, if you can't get the correct position, you're better off doing an alternative exercise until your hips can open enough to do the full drop lunge correctly.

• Dynamic Warm-Up Directions

• Dynamic Warm-Up Graphics Cue Card

• Dynamic Warm-Up & Human Movement Background Info

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. 

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(Updated 12.1.07)

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