The long lunge is one of the primary stabilizing movements of the human body. It is a versatile delivery for pushing power and a fundamental posture for knee and back stability. This particular variation takes advantage of the principle that the further a limb is from the controlling muscle the harder that muscle must work to stabilize. The hands are positioned overhead to the maximum range possible enlisting gravity’s pull, thus challenging the muscles of the leg, feet, and center body to hold rock steady.
This makes it a very effective exercise for knee, ankle, and torso stability. Coupled with additional benefits of stretching the anterior leg musculature of the extended leg (quadriceps and iliopsoas) and moderate lengthening of the posterior upper leg/ hip (hamstring insertion).
Strength gains are limited without some form of variable resistance, be it free weights, water, air, or resistance bands. One may add weight to the movement to help increase one’s strength.
Let’s do it:
1. Start in a standing position, feet parallel and shoulder width apart.
2. Exhale while taking a long step forward into the lunge position. Test the limits of your flexibility by stepping as far as it will allow.
Note: Don’t step too far; remember you have to come back!
3. Gracefully extend the arms up as the front foot lands. Keep the fingertips together full of energy, reaching upward. The shoulders are down. The face stays relaxed.
4. Keep the knee in line with the ankle as you land, making a 90-degree angle between the lower leg and thighbone. It should not travel past the ankle. Keep the kneecap aligned with the second toe (the one next to the big one). The back leg is straight. Reach the heel toward the back wall, engaging the thigh muscles. Think of lengthening the back leg without pushing through the knee.
Tips
• While stepping forward and back, maintain the width of the feet and legs. Keep the feet parallel to each other.
• As the front foot lands manage your weight onto the center of the foot. This helps with balance.
• The belly button is drawn in toward the spine, moderately contracting the abdominal muscles. If carrying weights, one must activate their abdominal muscles more intensely.
• The arms reach straight up sending energy on a clear path through the fingertips. The shoulders stay down.
• The chin is slightly down and in to lengthen the back of the neck. Careful not to over do it.
You are what you do.
Have a question? Ask Fitness Expert Emory M. Moore Jr., founder of Embora and the EM Technique, at info@embora.com.
