Kneeling Triplanar Lunge

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Kneeling Triplanar Lunge


Target Body Part:
Abs, Butt/Hips, Legs - Thighs, Full Body/Integrated

Equipment Needed:
No Equipment

Step 1

Starting Position: From a kneeling position place the right foot in front of the right hip. The right knee is directly over the right ankle (marriage proposal position). Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back without arching your low back. Keep the chest lifted and the ribcage knitted together. Your chin should be parallel to the ground and your arms by your side.

 

Step 2

Frontal Plane: Reach your right arm toward the ceiling but keep your shoulders away from your ears. Stretch your right arm toward the left wall as you bend the torso at the waist. Notice that your weight must shift to the right to counter balance this movement. Do not arch the low back or round the shoulders forward. Keep the shoulders square to the front. The left shoulder reaches toward the ground. Perform 2-4 repetitions, holding the stretch for 15-30 seconds each. Change the starting position by kneeling on the right knee with the left leg in front and repeat on the other side.

 

Step 3

Sagittal Plane: From starting position, reach your right arm toward the ceiling but keep your shoulders away from your ears. Reach your left arm toward the ground. Keeping your left knee pressed into the ground, lean forward into your right hip. At the same time, reach your right arm toward the wall behind you. Do not arch the low back. The left fingers are reaching toward the ground. To further increase the stretch to the front of your left hip (hip flexors) squeeze and contract the left glute (butt) muscles. Perform 2-4 repetitions, holding the stretch for 15-30 seconds each. Change the starting position by kneeling on the right knee with the left leg in front and repeat on the other side.

 

Step 4

Transverse Plane: From starting position, place your right hand behind your head. Rotate your torso to the left while slowly leaning forward into your right hip. Do not arch the low back. Keep the head and chest lifted and the ribcage knitted together. Perform 2-4 repetitions, holding the stretch for 15-30 seconds each. Change starting position placing your left leg in front and repeat on the other side.

 

Step 5

Exercise Variation: Progress this exercise by using the same side arm position for each stretch.
Frontal Plane: Reach your left arm toward the ceiling but keep your shoulders away from your ears. Stretch your left arm toward the right wall as you bend the torso at the waist. Notice that your weight must shift to the right to counter balance this movement. Do not arch the low back or round the shoulders forward. Keep the shoulders square to the front. The right shoulder reaches toward the ground. Perform 2-4 repetitions, holding the stretch for 15-30 seconds each. Change the starting position by kneeling on the right knee with the left leg in front and repeat on the other side.

Sagittal Plane: From starting position, Reach your left arm toward the ceiling but keep your shoulders away from your ears. Reach your right arm toward the ground. Keeping your left knee pressed into the ground, lean forward into your right hip. At the same time, reach your left arm toward the wall behind you. Do not arch the low back. The right fingers are reaching toward the ground. To further increase the stretch to the front of your left hip (hip flexors) squeeze and contract the left glute (butt) muscles. Perform 2-4 repetitions, holding the stretch for 15-30 seconds each. Change the starting position by kneeling on the right knee with the left leg in front and repeat on the other side.
Transverse Plane: From starting position, place your left hand behind your head. Rotate your torso to the LEAD leg while slowly leaning forward. Do not arch the low back. Keep the head and chest lifted and the ribcage knitted together. Perform 2-4 repetitions, holding the stretch for 15-30 seconds each. Change starting position placing your left leg in front and repeat on the other side.

Keep the abdominals engaged thorughout the exercise to help prevent an increase in lumbar lordosis. If you have discomfort in your knees, place an airex bad or rolled up stretch matt under your knee.

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