Lunges are a classic movement! It is closely related to our daily life, and it is simple to operate and highly efficient in training lower limb movements.
In addition to stimulating the muscles of the lower limbs, you also need to maintain a stable and neutral spine during the movement to avoid excessive body shaking or forward and backward tilt. It also has certain benefits in exercising core strength, assisting trunk stability and movement balance.
However, the lunge seems to be a very simple movement, but in actual operation many people make mistakes. The most common one is the inability to activate the gluteal muscles correctly.
Today I will tell you Introducing the front foot raised lunge!
As shown in the picture:
Set up an incline pedal, step on the pedal with your front foot, and perform a lunge!
Benefits of doing this:
People who have sedentary habits may experience chronic shortening and tightness of the hip flexor muscles. This adaptive shortening can lead to hip and knee dysfunction and is a major source of low back pain. In lower limb training, insufficient flexibility of the hip flexors will inhibit the function of the gluteal muscles when the hip joint is extended, causing your hips to not participate in the movement more efficiently!
The squat movement can be particularly challenging for new exercisers, who may not have the strength or flexibility to descend to the full depth of the range of motion.< /p>
Putting your front feet high to perform lunges is a very good solution! It can help you learn to lunge better!
The following are the specific movements. Process:
First, step on the uphill pedal with your front foot and support your back foot. The distance between your legs should not be too narrow. Keep your spine stable and neutral.
Stand firmly on your back feet, bend your front legs at the hips and knees to squat down. During the process, the angle of your torso will follow the steps of your front legs. And move forward until your thighs are parallel to the ground
Then, step on the pedal firmly with your front foot, activate your gluteal muscles and quadriceps, push your body up and back, and return to the starting position!
p>Training tips:
1. Don’t be afraid to push your knees in front of your toes. This theory that most people think will hurt the knee joint is just a myth. It is very natural to dorsiflex your feet and push your knees forward during any squatting movement. You just need to control your hip joints and ensure that your knees are always facing the direction of your toes.
2 . Your upper body always remains stationary during the movement, which requires you to tighten your core muscles to stabilize the spine and avoid bending and lumbar extension.
3. The front foot is yours! The main point of exertion is to control balance with your back foot.
4. Always keep your forefoot flat on the inclined board and do not stand on tiptoe. Everyone's foot dorsiflexion mobility is different. If you stand on tiptoe, your knee joint is pushed too far forward.