Exercise Lab

Lunge Touchdown and Thrust - Alternating

View Instructions

Equipment

  • No Equipment Needed

Muscle Groups

  • Full Body
  • Hips & Buttocks
  • Legs
  • Shoulders
  • Triceps

Purposes

  • Strengthens legs, hips, torso, arms and shoulders.
  • Develops and strengthens basic motor patterns.

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Description

  • Stand with your feet at shoulder width, holding your hands relaxed in front of you.
  • With one foot, step forward about 16 to 20 inches and descend carefully.
  • While descending, drop your shoulders forward, reach your hands to the ground.
  • Push back up to the starting position while thrusting your arms staight overhead
  • Then repeat with the opposite leg.
  • Alternate legs for a specified number of time.

ProTip

  • Keep your arms close to your body while moving them up and down.

Mistakes

  • Front foot and knee not pointing straight.
  • Not allowing the shoulders to drop and the back to round forward while reaching down.