Technique: Keeping the hips inline, core active, spine neutral, perform a stepback lunge by keeping the heel right under the knee. Hinge into the glute and drive the knee of the back foot straight down. Maintaining a neutral spine, drive the glute of the front leg and transition into a front lunge. Return back to a standing position and finish with a side lunge. Advantages: Works hip and pelvis stability through sagital, frontal and transverse planes of motion. When performed correctly, engages all muscle fibers of the glutes and legs. Faults: Knee drives forward during step meaning lack of glute engagement. Chest falls forward and neutral spine is not maintained. Knee does not track over the toes and or caves into the body. Scaling: A TRX suspension trainer can be utilized to reduce the amount of core required and provide more stability through the lunge patterns.

Be the first to comment