Lunges

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Lunges

Bar As a Balance Tool: With feet hip distance apart, split your stance (one foot moves forward and the other foot moves back). Place the Body Bar® next to you (opposite side as the front leg) with one end of the bar on the ground and the other end lightly grasped in your hand. Keeping body upright, bend both knees as you lower towards the ground. The back shin should become perpendicular to the ground with its heel lifted and the front thigh should be perpendicular to the ground with the knee behind the toes. Push through the heel of the front foot and the toe of the back foot to return to the starting position. Use the bar to remind you to travel straight up and down (the bar should not move forward or back).

NOTE: The lunge stance is challenging. Using the bar to help with balance allows you the opportunity to focus on the movement of the lunge and range of motion. It will also remind you to travel vertically instead of moving forward and backward. (Lunges may be performed stationary, stepping forward or stepping backward).

Front Hold: With feet hip distance apart, split your stance (one foot moves forward and the other foot moves back). Fold your arms and place your hands on the opposite shoulder. The Body Bar® will rest right above the elbows with the elbows at shoulder height or slightly below. Keeping body upright, bend both knees as you lower towards the ground. The back shin should become perpendicular to the ground with its heel lifted and the front thigh should be perpendicular to the ground with the knee behind the toes. Push through the heel of the front foot and the toe of the back foot to return to the starting position. Keep the elbows lifted (which will keep the chest lifted) to keep the bar in place as you lower down.

NOTE: When lunging, many people have a tendency to drop the chest as they lower down. When holding the bar at shoulder height on your arms, you will be reminded to keep the chest lifted throughout the exercise. (Lunges may be performed stationary, stepping forward or stepping backward).

Shoulder Hold: With feet hip distance apart, split your stance (one foot forward, the other back). Bring the Body Bar® up and over your head to rest lightly on the fleshy part of your upper back. Keeping body upright, bend both knees as you lower towards the ground. The back shin should become perpendicular to the ground with its heel lifted and the front thigh should be perpendicular to the ground with the knee behind the toes. Push through the heel of the front foot and the toe of the back foot to return to the starting position. Keep the elbows lifted (which will keep the chest lifted) to keep the bar in place as you lower down. Make sure you do not pull on the bar during the squat, but rest your hands lightly on the underside during execution.

NOTE: The shoulder hold (behind the head) is a common use of the BodyBar during a lunge. However, if you have shoulder flexibility limitations, this may not be a good option for you. Try the front hold instead. (Lunges may be performed stationary, stepping forward or stepping backward).

Thigh Hold: With feet hip distance apart, split your stance (one foot moves forward and the other foot moves back). Bring the Body Bar® to rest on the front thigh, just above the knee, with the hands lightly holding the bar in place. The back shin should become perpendicular to the ground with its heel lifted and the front thigh should be perpendicular to the ground with the knee behind the toes. Push through the heel of the front foot and the toe of the back foot to return to the starting position. Keep the elbows lifted (which will keep the chest lifted) to keep the bar in place as you lower down. Make sure you do not push on the bar during the lunge.

NOTE: The thigh hold is the perfect solution for loading the squat if the front hold or shoulder hold are uncomfortable. (Lunges may be performed stationary, stepping forward or stepping backward).

Alignment Tool: With feet hip distance apart, split your stance (one foot moves forward and the other foot moves back). Place the Body Bar® to the side of you with one end of the bar on the ground right next to the knee of the front foot and the other end lightly grasped in your hand and in close toward the shoulder. The back shin should become perpendicular to the ground with its heel lifted and the front thigh should be perpendicular to the ground with the knee behind the toes. Push through the heel of the front foot and the toe of the back foot to return to the starting position. Keep the elbows lifted (which will keep the chest lifted) to keep the bar in place as you lower down. Keep the bar perpendicular to the ground throughout the lunge.

NOTE: Proper knee alignment during a lunge is crucial. At times, the knees tend to either fall in towards the midline of the body or out away from the midline. By placing the bar right next to your knee, you will constantly be reminded to focus on knee alignment throughout the exercise.

Under Leg Hold: With feet hip distance apart, split your stance (one foot moves forward and the other foot moves back). Place the Body Bar® under the thigh of the front leg and grasp the bar on either side of the thigh (overhand grip). The back shin should become perpendicular to the ground with its heel lifted and the front thigh should be perpendicular to the ground with the knee behind the toes. Push through the heel of the front foot and the toe of the back foot to return to the starting position. Keep the elbows lifted (which will keep the chest lifted) to keep the bar in place as you lower down.

NOTE: The under leg hold will not be appropriate for everyone depending on height and arm length. However, the under leg hold is great for reminding you to travel vertically and keep the chest up. It may be easier to get into the position by placing the bar on the floor, stepping over the bar and kneeling. Grasp the bar and come to the start position by standing up.