This move is great for your legs, glutes, and core. That said, if done incorrectly it can lead to
knee or back pain so PLEASE, read the instructions below. It’s like I tell my students: if you start to
hurt where you shouldn’t (back or joint), stop, take a break, make sure you are
doing it correctly, and then try again at an easier level; however, if it’s
your muscles that are hurting, suck it up and keep on going! ;)
Lunge/Knee Combo
Step your right leg back, keeping your weight on your left leg.
Tuck your hips under, pull your belly in to support your lower back, and
open your chest. Maintain this position
throughout the exercise. Now, pull your
thigh muscles in toward the bone and lunge straight down. Make sure that you do NOT let your knee buckle
in or come past the toes on your front foot.
In addition, it is very important to keep most of the weight off your
back knee. To do this, keep as little
weight on the back foot as possible (think of it as just being there for stabilization). From here, focus on pulling in to your core
as you explode upwards, bringing your right knee up high while at the same time
pulling down with your arms for a “Rising Knee” (if you are martial arts
inclined, add a front ball kick here).
Return to the starting position.
You can do this move both fast and slow. Slow, you will work your stabilizing muscles
and your core; fast you will work your heart and develop your fast-twitch
muscles. For slow, go for 3 rounds of
10-20 Lunge/Knee Combos on each side.
For fast, go for 2- 30 sec – 1 minute rounds.
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