⚡️How to do Lunges in The Active Resistance Training® tech study
The Tech Study is largely built around your basic building blocks of basic functional strength. These are must-do exercises in order to be able to participate in any fitness program and gain movement confidence, competency and fluency. Avoiding these exercises like many do sets you up for imbalance and injury.
There’s no single exercise that people hate more than lunges. ‘My knees’, ‘my back’, ‘my _____ – Anything real or imagined is used to get out of doing lunges. Weak quads, tight hamstrings and muscle imbalance are the main problem with lunges. You must work on them. You can correct and strengthen your legs to properly perform lunges and then….they feel good!
In the A.R.T. Method there is a set of 20 lunges on each single leg. We step back and down into the lunge rather than forward.
The lunge is where we build upon the balance you just trained in the previous exercise and here now, we double it. In the lunge the balance challenge is on the descent and again on the rise. You’re training single leg (unilateral) strength, mobility, endurance and flexibility all in one movement.
Stand with your feet squarely where they ended from the squat+balance. Step down and back with your right leg until both legs reach a 45 degree angle. Keep your chest up and eyes ahead. Your knee, hip, ribs and shoulders remain in one straight line and does not waver as you enter and leave each repetition.
Your back shin should be parallel to the floor and your front hamstring should be parallel to the floor.
Important tip: Maintain the active resistance IN THE FRONT FOOT. Almost NO weight goes into the back foot. The foot flexes, the knee softens and receives the descent. Push the front foot down to rise to repeat. Do not push off the back leg. Let me repeat that – do not push off the back leg. If your knees are iffy this is where you’ll tweak them. Maintain the active resistance for the duration of the set in the standing, non moving leg.
Engage the navel and keep the shoulders down and keep the ribcage closed during the duration of the exercise. Repeat 20 on the other side.
There are 20 single leg lunges on each leg. Let’s practice lunges! ⚡️