By Elizabeth Towe

Objective:  Let’s look at the lunge and the role of counter-rotation of the ribs (and thoracic spine) over the pelvis  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.   As you add the arm swing you may notice that our arms are used as a means of propelling the lower body throughout the gait cycle. The arms play an important role in balance and stability, particularly in the thoracic spine and its subsequent actions in the lumbo-pelvic region.   Bring your attention to the symmetry (or asymmetry) of your rotation to your left and to your right.  Where is the asymmetry?  Can you tell from where it derives (weak hips, tight quads, spine rotation, etc)?

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Exercise:

  • Begin by standing in single leg balance on the R leg.  Stand tall over the single leg, core and standing glutes engaged, hands on top of pelvis.
  • Begin by keeping hands on your pelvis to monitor that the pelvis stays level throughout the entire motion.  When you can maintain the level pelvis (no side bending) add the arm movement contra lateral to the leg movement (R arm swings forward with L leg)
  • Begin to squat on the single leg (R) while you step the other leg (L) 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 R leg and swing the L 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. Always keep the front knee behind the toes.
  • Repeat this 10-15x on each leg for 2-3 sets.  To increase the challenge for stability, stand on an unstable surface like 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.