Week 112: Lateral Lunge into Reverse Lunge
- Keep It Moving PT & Wellness
- Nov 3
- 2 min read
It's October, which means we're right in the heart of peak foliage season, so this month's theme is Leaf Peeping Season! Which means mobility drills to counteract all that time spent in the car, and strength drills to prep you for those sought after walks and hikes in the woods!
Exercise: Lateral Lunge into Reverse Lunge
Purpose: To systematically challenge the glutes and quads in the frontal and sagittal planes
Who It's For: Hikers, walkers, New Yorkers, New Englanders, the Canadians! Everyone who travels far and wide to experience the crisp, cool, charming woods during this fall season.
Why We Love It: It prepares you for having a successful and happy time navigating the unpredictability of the New England woods, especially when maneuvering awkward rocks and boulders
Procedure:
Stand with your feet together
Step one foot out to the side and load that glute and quad, keeping your knee directly over your ankle
Return to the standing position
Reach the same foot back behind you so your knee is bent to 90 degrees. Dig your toes into the floor and slowly lower your knee down as low as you can without discomfort or losing form
Keeping your trunk in line with the thigh of the back leg, lower yourself towards the floor as low as comfortable, ideally tapping the knee onto the floor
Maintain a slight posterior pelvic tilt using your core and the glutes of the back leg
Press through your toes using your glutes as you return to standing with feet together
Repeat 4-6 reps on the same leg
Repeat 4-6 reps on the other leg
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
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