Core Corner: Step Back Lunge With Opposite Arm Row - Balanced Movement Studio

Core Corner: Step Back Lunge With Opposite Arm Row

Elizabeth Towe

Efficient running requires a stable stance leg from which you drive your body forward. Connecting the power of the stance leg to a stable torso with opposite arm rotation improves the efficiency of running.

With the Step Back Lunge and Row, we can work in all of the fundamental elements of running: balance and stability on one leg; pushing the body forward from the hip complex; and rotating around the stable central axis of the spine (with ribs and pelvis counter-rotating)

This exercise should fatigue the primary muscles of running: glutes, quads and hamstrings while also creating a high demand on the obliques, shoulders and back for a strong core when you are upright on one leg.

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Exercise:

  • Begin with medium-resistance tubing or cable machine on a low anchor with a medium amount of weight.
  • Stand and balance on the right leg with the handle of cable/tubing in the left hand.
  • Start a single leg squat on the right leg as you step back into a lunge with the left leg, keeping the cable/tubing arm straight. Ribs are slightly rotated toward the right leg when you are in the lunge position.
  • Simultaneously begin to lift the left leg into a knee lift and retract the left shoulder blade, row the tubing/cable, and rotate the ribs over the pelvis. Be sure to engage the glutes of the standing leg to facilitate the hip as the primary mover. This will facilitate a strong single leg stance. Remember that in running gait, the standing leg is what will propel you through swing phase to keep you moving forward with power.
  • Repeat this 10-15 times, then switch sides.  Perform 2-3 sets on each side.

 

The post CORE CORNER – Step Back Lunge With Opposite Arm Row appeared first on Endurance Magazine.

Source: Core Corner

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Harold Hill
Harold Hill

5 out of 5 stars

posted 1 year ago

With professional guidance from Elizabeth and Brian I have transformed my running form. The whole body approach to healthy form gave me strength to better my running performance. After 3 years I am still challenged with new dynamic exercise routines. With an entire package of wellness experts dealing in Yoga, Chiropractic, Message and more you can always be sure and find assistance for your health concerns.