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Lunges
Drill #1: Lunge Walks
Taking a large step forward, drop down until the knee just about touches the ground, and then stand up to a toe raise. Add weight to the arms, or on the back, for added resistance and development. The feet and the hips, head and chest, should fall in a straight line, not wavering from side to side.
Drill #2: Lateral Lunges
Here, our emphasis is on the lateral push coming back to the center. We have a small dumbbell to add an overload. We never want to let the knee pass over the toes forward. We want to set the hips down and back, keeping the chest up and the back locked in.
Drill #3: Angel Lunges
Now, we are going to take a 45-degree angle forward, emphasis on hips coming forward and driving back. This can also be done at angles backward, opening the hips.
Again, we want to focus on the knee being over the top of the foot and not rolling the knee joint forward.
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