Foundational Movement - Lunge

 

Rationale

 

Lunging is related to and supports locomotion, from walking to running and sprinting, even climbing and crawling.  Because the lunge is a unilateral movement, it provides a useful way to identify and address bilateral imbalances in strength and / or mobility.  Not only does lunging improve balance and coordination, it also promotes functional movements such as walking up and down the stairs, throwing a ball and even tying the shoes.  The quads, glutes and hamstrings must all activate to perform a lunge.  So, if one wants to increase leg strength and improve the shape, look and feel of the lower body, then the lunge has to be the go-to move.

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Best practices

 

When one is balanced, hips are used to control the downward and upward movements.  Pay attention to ankles, knees, hips and shoulders to make sure they all remain aligned.  Make sure the knees are not driving inward, and the front heel is not coming off the ground at the bottom of the lunge.

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Pull down and back with the front foot and then down and forward with the back foot.  Activate the right muscles at the right times during the lunge.

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Standard

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The standards for the lunge are active plank and tall torso throughout movement once both feet are in contact with ground vertical movement of centre of gravity, front foot and rea ball-of-foot rooted into the ground.  Both hips should contribute to controlled deceleration (eccentric) and acceleration (concentric) phases, and the ankles, knees and hips must be aligned throughout the movement.