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Lunge - Left Foot Forward

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  • From a standing position, slide one foot back while bending the front knee to a 90 degree angle.
  • Align the knee directly above the heel.
  • Ensure the back leg is straight.
  • Keep the back heel off the ground.
  • The spine is held upright, the core is engaged and the hips are square-on.
  • Balance weight on both feet.
  • Engage your core.

General and Boxing-specific Benefits

The Lunge stretch and open the hips and thighs. This is to help the boxer develop stamina as well as prevent rigidity, immobility and inflexibility. They are also designed to improve balance, core strength, lowering the centre of gravity and stabilizing the stance.

Cautions and Modified Versions

Participants with knee problems are advised to practice with caution and modification. Always keep the knees aligned with the feet and engage the core to keep the spine up straight. Rehabilitation participants may need to bend the knee less than 90 degrees or use a fitness ball for support. Alternatively, place the back knee on the floor, using a soft surface such as a towel or double folded yoga mat. 

Anatomical Focus

Spine/Core: Spinal extensors/flexors, external/internal oblique,

Upper limbs: Deltoids, triceps, extensor carpi radialis longus, extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, finger flexor muscles and wrist flexors

Lower limbs: Hip flexors, quadriceps, gluteus maximus/medius/minimus, hamstrings, intrinsic foot muscles, :

Study and Reflect


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