Move Of The Month

Purpose:
To strengthen the legs and the lower body and train the muscles to maintain correct ankle, knee and hip alignment whilst strengthening the muscles and connective tissue, the tendons and the ligaments.

Precautions:
This a dynamic exercise and if you experience any discomfort around the knees you may need to shorten your range of movement at the hips and knees in otherwords take a smaller step.

Exercise Action:
Initially legs must be hip width apart.Then step forward with one leg allowing sufficient distance so that both knees bend to a right angle as the body is lowered.

• Alternate the stepping action so in the finished position the front thigh is parallel to the floor with the back knee pointing down,toes on both feet pointing forward.
• Ensure that the trailing leg does not touch the floor. Pull your abdominals in and up, and keep your chest open, your shoulders down and back, and your eyes focusing straight ahead.
• Pause briefly before pushing back to the starting position.
• Ensure when stepping that torso remains straight shoulders always above the hips not allowing the knees to overshoot the toe.

Progression:
Can either use just body weight or increase intensity using hand held dumbbells or with barbell resting on shoulders.Can also lunge in different directions backwards and to the side.

The Pay Off:
Lunges are great for shaping the legs and bottom.They are of great benefit for those participating in team sports particularly racquet sports as they mirror postions frequently assumed during the game.

[Updated 23/03/05]

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