LUNGES Flashcards
MID-STANCE SQUAT
Position Set-up
* Bar on meaty part of upper back
* Feet slightly wider than hips with toes turned out
* Chest lifted, light pinch between the shoulder blades
* Feet outside hip-width
* Stabilize position by bracking the core hard
Execution Set-up
* Sit the butt back and down
* Hips sit back and down
* Knees track forward, in line with toes
* Butt stops just above knee level - knees at 90-degree angle
Italics annotate cues derived from Track-specifc notes
ALTERNATING BACKWARD-STEPPING LUNGE
Position Set-up
* Feet hip-width and take a long step back
* Hips and shoulders even and square to the front
* Knees in line with toes
* Belly in, abs braced and chest up
* Brace the core to align the hips
Execution Set-up
* Bend knees - back knee moves towards the floor
* Long step back
* Front thight parralel to the floor
* Brace abs to keep hips square
* Feet stay hip-width apar when you step back
* 90/90 always
Italics annotate cues derived from Track-specifc notes
LUNGE
Position Set-up
* Feet hip-width
* Hips and shoulders even and square to the front
* Belly in, abs braced and chest up
* Brace the core to align the hips
Execution Set-up
* Take a long stride back
* Bend knees - back knee moves stowards the floor
* Knees in line with toes
* Front thigh parralel to the floor
* 90/90 always
Italics annotate cues derived from Track-specifc notes