Side lunge to balance

STRENGTH

Preparation:

  1. Begin with both feet shoulder width apart and hands on hips.  
  2. Lunge to the side landing on the entire foot, coming to a stabilized position, with mobile foot pointing at a slight angle (to allow for the slight external rotation that MUST occur when Abduction occurs at the hip), and the knee directly over 2nd & 3rd toe.

How to Do:

  1. Both knees should now be bent 90°, front foot should be flat on the ground and the back foot should have the heel lifted off the ground.  
  2. From this position drive off of front foot (heel first) and onto back leg. 
  3. Stand directly up into a balance position with balance leg straight and opposite leg flexed 90° at the hip and knee with foot pointed out.

 

**Note: This exercise can be done in all three planes of motion, Frontal (moving right to left), Saggital (moving forward and back) and Transverse Planes (rotating around the body).

 

Progressions: On Airex Pad or other unstable surface. 

AS FEATURED IN

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