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Core Knowledge

Movements

Contents

Reverse Lunge, Elbow to Instep with Rotation

September 1, 2011

Starting Position

  • Stand tall with your arms at your sides.

Procedure

  • Step backward into a lunge with your left foot.
  • Place your left hand on the ground and your right elbow to the inside of your right foot. Hold this stretch for 1 to 2 seconds.
  • Rotate your right arm and chest to the sky. Hold again for 1 to 2 seconds.
  • Bring your right arm down and reach it across your torso to the opposite side.
  • Place your right hand outside your right foot and push your hips to the sky.
  • Return to the starting position, switch sides, and repeat.
  • Continue for the remainder of the set.

Coaching Keys

  • As you lunge, contract the glute of your back leg to help stretch the front of your hip.

You Should Feel It

  • Stretching your groin, the hip flexor of your back leg, and the glute and hamstrings of your front leg.

Tags: Movement Preparation, Torso, Hip Flexors, Injury Prevention, Stretching, Glutes, Hamstrings, Hip

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