Lunge Hold – Slow Iso Holds

Movement: Lunge Hold – Slow Iso Holds

Range of Motion: Bottom of a lunge position

Equipment: Flat ground, barefoot

Rep/Time Methodic: 30 seconds, up to 3-5 minutes continuous

Coaching Cues: Front shin/ankle at 90 degree angle to ground (or slightly forward); Front foot with weight on toes, barely any on heel; Pull toes on front leg back towards your midline to get to greater range of motion (should feel like you’re about to take off running forward); Back leg as close to straight as possible at knee, on toe/ball of foot; Hip angle as close to 180 degrees as possible; Fire butt cheek/glute in back leg to stay tall; Upper body tall, neutral, and relaxed with arms by side; Normal breathing through nose (trying to relax through breathing as leg muscles start to fatigue)

“Fails”: Knee buckling inward; Back knee sagging to floor; Weight translating to either side in hips; Rotating one way or the other; Posture falling forward

Warnings: Never go to joint pain! If history of previous knee injury/current injury, especially ACL or meniscus tears in the knee, this movement could initially cause a lot of irritation and cause further damage, so everything around the knee has to be stronger before progressing here (try movements with straight knee first, such as Standing Single Leg Raise Holds or Single Leg Calf Raise Holds for time)

Benefits: Basic strength foundation; Slow movement, hence easy to self-coach; Foot, lower leg, thigh, glute, and hip strength-endurance

How I Use This in Programs: 3x/week for 30 seconds of 6 sets during Movement Prep of Beginner Foundation A; 3x/week for 5 seconds on, 5 seconds off, 10 seconds on, 5 off, 15 on, 5 off… Up to 40 seconds during Beginner Foundation B

Progressions: Can start with supported squats, supported by gently holding onto a bar or doorframe, or regular Squat Holds (Bottom Position); Can progress to adding weight on bar in either Front/Back/Zercher Squat positions and holding for time

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