By Elizabeth Towe
Objective: We are moving back into a standing posture with the forward and back lunge this month. The lunge is a powerful stabilizer of the hip that has many variations. In this lunge we use the standing leg for strength and stabilization while we take the other leg through “swing” phase, forward and back. As you repeat this motion on the same side you will notice what a powerful mover the glutes are on the standing leg. You will find that stronger hips give you more power in running, cycling, and swimming.
Exercise:
- Begin by standing in single-leg balance on the right leg. Stand tall over the single leg, core engaged, hands on top of pelvis.
- Keep hands on pelvis to monitor that the pelvis stays level throughout the entire motion.
- Begin to squat on the single leg (right) while you step the other leg (left) back into a lunge. Be sure that the front knee stays over the knee and the back knee is directly under the hip.
- Lift yourself back up to single-leg stance on your right leg and swing the left leg through to a front lunge. Be sure that you bring yourself all the way back up to standing over the single leg each time you swing through.
- Repeat this 10-15 times on each leg for two to three sets. To increase the challenge for stability, stand on an unstable surface, such as a Bosu or Airex pad or a folded blanket.
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Elizabeth Towe is a runner and a cyclist and the owner of Balanced Movement Studio in Carrboro. She graduated from East Carolina with a degree in exercise and sports science and has been personal training for over 20 years. Her ultimate goal for all of her clients is to help them realize and achieve the optimal quality in their life – and to remember to have fun doing it.
