The Low Back Project - Day 5

The Longe Lunge

You are continuing to work on hip extension with the long lunge. You have a couple of options with this one. You can do this supported or unsupported. You can do this as a static hold or as pulses. This is used as both a stretch and strength piece.

For this, you will get into a front split position. Place one leg forward and one leg back. The front knee will stay behind the ankle. You want to slide your feet away from each other sliding deeper and deeper. You can keep the front knee bent if you want. Keep your back foot pointed forward, it will want to cheat or compensate and start to turn out. When you get to your deepest position, you will lift your toes and put your weight on your front heel. Try to keep your hips square and low back more neutral (try to really limit lumbar extension or low back arching). I want you to focus on hip extension during this.

Option 1 - supported - you can use props such as stools or broom sticks to use for balance.

Option 2 - unsupported - you can use your own balance with no support and hold this position.

Option A - hold - get into the long lunge position and just hold the position for 3 sets of 60 seconds per leg.

Option B - pulse - the pulse is straightening and bending the back knee - 5 sets of 5 reps - for each rep you will hold the knee in the straightened position for 5 seconds.

Pick a numbered option and a lettered option and go for it!

Let me know how it goes or if you have any questions.

-Drew