Lunge/Knee Up/SLDL

Major Muscles Worked:

Legs

Set Up:

  1. Stand tall with your feet closer than hip width apart.
  2. Feet should be parallel to each other.

The Movement:

    1. Take a large step back with your right foot.
    2. Balance briefly between the front foot, and the ball of your back foot.
      Try to keep most of the weight on your front leg.
    3. Bend both knees, and lower .
    4. Press through the heel of the front foot, to return to standing.
    5. Keeping most of the weight on your left foot, raise your right knee in front of your body
      your knee is bent at 90 degrees, and try to lift your thigh as high as possible, preferably to parallel to the floor.
    6. Sweep your right leg down and behind you
      as your leg rises behind you, lower your upper body (review 1 Leg Stiff Legged Deadlifts

      • Let the rising of your leg push your upper body down
      • Keep your right leg straight
      • Right toes pointed towards the ground
      • Hips square
      • Straight line between your shoulders, hips, knees, ankles
    7. Return to standing.

Make it Easier:

  • Place a chair to your side of the leg that isn’t moving. Stabilize your self by holding on to the chair with one hand.

Make it Harder:

  • Add weight – but ensure that your core stability doesn’t get compromised.

Specific Cues:

  • Look at yourself in the mirror for this move.
  • Your hips should be the same distance between your front and back feet.
  • Your front knee should not break the plane of your front toe.
  • Chest up, shoulders back. Look ahead – not at the ground.
  • Your head & chest should be just over your hips at the bottom of the movement. Not your front knee.
  • Try not to push off with your back foot, but rather lift with your front heel.
  • Do not let the back knee touch the ground, but rather, you want it to be just 1-3 inches off the ground.
  • At the bottom of the movement, both knees should be bent at a 90 degree angle.
  • The back heel should not touch the ground, unless it is in the beginning position.

See Also:

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