Fitness Training Exercises

Exercise: Quads - Runners Lunge

Equipment Required:

None.

Starting Position:

Stand in a forward lunge position with the right knee slightly bent and placed out in front of the left foot. Keep both feet facing forward.
Shift the weight forward and bend at the hips, so chest is resting on the right thigh.
Slide hands down the leg and place them on the floor while sliding the left leg back.
When in position, the right knee should be bent 90 degrees and the left leg should be extended straight back.

Actions To Execute Exercise:

Slowly press the left hip toward the floor until a comfortable stretch is felt in the front of the hip and thigh.
Hold; repeat on other side.

What The Exercise Does:

Stretches the front of the hip and thigh.

Variations On This Exercise:

From starting position, drop the left knee and point the left toe so that top of foot rests on the floor. Slide the left back a bit and lean the weight forward.
If right knee is not bent 90 degrees, slide the left knee back a bit more. This stretches the front of the thigh and is more appropriate for those with limited flexibility.

Precautions / Contraindications

This exercise may be contraindicated for some individuals with back, hip or knee problems, obesity or during pregnancy.

Fitness Training Tips:

This is a pre-activity limbering and a flexibility stretch.

 

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