Exercise of the week W27 Lunge (Ex25)

Objectives

• Strengthening of muscles of the thighs (front and back) and buttocks
• Improve co-ordination

Posture/foot position

• Medium-sized forwards step
• Slightly bend leg on Galileo
• Weight placed on front leg
• At the start adopt narrow foot position close to the rotation axis (zero line)

Movement execution

• Basic tension in stomach and lower back and vertical body posture (chest out)
• Steady and continuous breathing (no forced breathing)
• Begin downwards movement by bending the knee
• Do not push the knee forwards
• The knee remains behind the line of the toes
• Lower buttocks by bending both legs
• Bend to a maximum of 90°
• Position of the head directed to the front

Frequency, position and duration

Common errors

• Knee buckles away to the inside or outside
• Knee pushes forwards over the line of the toes
• Upper part of the body tilts forwards, back or to the side

Tips

• Larger step forwards - with a larger step the exercise is more efficient and intense
• Compensate the height difference to Galileo to achieve easier movement execution
• Vary speed of movement
• Hold the position at the lowest point of the movement until the muscle tires