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Garrett McLaughlin, MS, ATC, CSCS, ART

Athletic Development // Functional Training // Active Release Techniques (ART)

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Browsing Tags lunge

Understanding the Complexity of the Lunge (and it’s variations)

October 3, 2018 · by Garrett McLaughlin

Article written on October 3rd, 2018 at 10:00am | Follow Garrett on Facebook and Instagram |

The lunge, and all of it’s variations, should be a staple within your movement program. Since much of what you do daily involves emphasis on single leg strength, stability, and balance, there is really no reason why you would overlook the lunge. This is especially true if you are active by walking, running, or playing sports.

One of the biggest problems that prompted me to write this article was the lack of attention to detail concerning the form which makes the lunge effective. Since I work in a fitness facility, I have the privilege of watching people move and specifically lunge on a daily basis. This is a privilege and also a curse, because often it’s not always pretty.

You can’t blame the person performing the lunge if they have never been told how to lunge properly. I think the problem stems from assuming everyone knows how to lunge that gets us into trouble. Yes, this is one of the most popular exercises anywhere. No, it does not just happen naturally, especially in our technologically-crazed and movement-restricted society.

So, what needs to happen? The teachers (trainers, coaches & therapists) need to teach.

My goal is to not expect that everyone knows what I know. I have spent many years of schooling, internships, and hands-on experience working with people on a daily basis while assessing and instructing movement. Just because you’ve done lunges before or have seen a “proper lunge” on Facebook or Youtube doesn’t mean your perception of the task matches your execution. Therefore, it’s important to use this article as a mental checklist while you are lunging to determine how you can be more proficient and effective with this movement pattern.

The basic principles to perform a proper lunge are:

  • Proper positioning of the pelvis
  • Alignment of the lower limb
  • Trunk angle/lean (can vary based on the focus on that lunge variation)
  • Position of the foot with support from the big toe

In the following video, let me walk you through all of the above mentioned areas so you can lunge more effortlessly and with better long-term results:

The tips provided in this video should be easily observed but that doesn’t always mean they are easily attainted. Please feel free to reach out directly if you notice difficulty getting into the right positions. This is common and most likely warrants an evaluation and specific corrective exercises to target any underlying limitations.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Exercise of the Month: Single Arm Walking Lunge

May 3, 2015 · by Garrett McLaughlin
| Article written on May 3rd, 2015 at 10am | Follow Garrett on Facebook, Twitter, and Instagram |
Offset-DB-Reverse-Lunge

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:

  1. Select a dumbbell that is heavy enough to disrupt your balance in the lunge position
  2. Hold a single dumbbell in one hand
  3. Complete the normal lunge by taking a big step forward and lowering the back knee down to the ground
  4. Drive through the heel of the front foot to pull the body back up
  5. Ensure that the body is held up tall with no lean towards the weighted side
  6. Repeat on the other side
  7. 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

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