Lunging is an important movement pattern that challenges lower extremity strength and stability. Adding a single weight into one hand can further increase the demand with the offset load. By doing so, the hips and core need to stabilize to a greater degree to ensure the body stays aligned and upright. You will also notice that balance is quite more challenging and we are forced to think about each step we take. Mindfulness is an important part of functional training and we can often muscle through many exercises without truly connecting with the movement.
Here’s how to complete the movement:
- Select a dumbbell that is heavy enough to disrupt your balance in the lunge position
- Hold a single dumbbell in one hand
- Complete the normal lunge by taking a big step forward and lowering the back knee down to the ground
- Drive through the heel of the front foot to pull the body back up
- Ensure that the body is held up tall with no lean towards the weighted side
- Repeat on the other side
- Complete for the desired repetitions
Note: The weight needs to be more then comfortable or you won’t get the disruption in stability at the ankle, hip, and core. Start by using a mirror to ensure you are indeed in a tall alignment with shoulders level. When you have perfected this position, try to get away from the mirror and use your own awareness to correct the movement.
By: Garrett McLaughlin, MS, ATC, CSCS, ART