We’re just going to cover the 3 lower body specific movements today. Don’t think of these as “exercises”, instead, think of them as movement patterns that we can perfect by selecting various modes to strengthen the pattern.
-Feet straight forward, shoulder width apart
-Weight distributed evenly on mid foot
-Heel, big toe, and pinky toe always in contact with ground, never let arch collapse
-Knees in line with feet
-Drive knees and ankles out to create hip tension to fully activate glutes
-Initiate squat by hinging hips back, not knees forward
-Squat down until top of thigh is parallel with floor
-Flat neutral spine from head to hips
-Okay for knees to go past toes if hips engaged properly
For an optimal hinge:
-Feet straight forward, hip to shoulder width apart
The lunge pattern is unique because it’s the only pattern performed with an asymmetrical stance. The proficiency of the lunge pattern will determine the ability to handle loads when our feet are in a split stance or when we’re on 1 leg. Every time we walk, run, change direction, jump off 1 leg, or walk upstairs we perform variations of this movement
For an optimal lunge:
-Feet hip width apart
Check back here next month to learn more about foundational movements of the upper body.