Mat Pilates: Kneeling Lunge

Mat Repertoire

Warm Down:

Kneeling Lunge

Alternate Names

Kneeling Hip Flexor Stretch

Derived From

Mat Pilates: Standing Lunge

Primary Element

Warm Down

Why for Primary?

To relax and release muscles working on the pelvis and hip joint that flex the hip, particularly in the back leg or the leg with the knee on the Mat.

Secondary Element

Mobility

Why for Secondary?

To develop and improve mobility at the hip joint in extension.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

Hold for 20-30 seconds each side

Plane of Motion

Sagittal

Targeted Muscles

Hip flexors – muscles that draw the leg forward primarily

  • Psoas
  • Iliacus
  • Rectus femoris 

 

This is the muscle group where the stretch is focused.

 

Hip extensors – muscles which open or lengthen the front of the hip and move the leg backwards. Primary hip extensors include:

  • Gluteus maximus
  • Posterior head of the adductor magnus
  • Hamstrings

Warnings

This exercise may be difficult for clients with very tight hip flexor muscles, as that may restrict their range of motion in the hip extension of the stretching leg. It may also be unsuitable for clients with some hip, knee or ankle issues or if hip extension or kneeling are contraindicated. If the client is unable to kneel try the Warm Down: Standing Lunge from the progressive repertoire.

Execution

Kneel on the Mat in a high kneeling position and then step one foot forward so the front knee is stacked above the ankle in a lunge position.

Tilt the pelvis under or posteriorly, holding the position and leaning forward with the body weight into the front foot. Add an extension of the arm up and overhead, leaning over towards the front leg side. Alternate sides.

Observations

Do a body scan of the client taking note of the following points

  • Pelvis
    • Are the hip bones even horizontally or is the client hitching, leaning towards and biasing the supporting front kneeling side?
    • Is the client rotating towards the back stretching leg?
    • Is the client arching their back to achieve the hip extension movement?
  • Legs
    • Is the back stretching leg leaning forwards?
    • Is the body weight leaning towards the front kneeling leg? Move the front kneeling leg’s foot further forward if necessary to create balance and more space to stretch
  • Feet
    • Is the front leg’s foot forward enough to encourage balance and hold body weight?
    • Is the back stretching leg’s foot relaxed with the top of the foot down and pressing into the Mat?

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Lean towards the front kneeling leg
  • Say the client’s name when you’re about to interact with them
  • Squeeze the glute muscles of the back stretching leg to assist in relaxing the front of the hip

 

Visual

  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Keep the lumbar spine and pelvis still so the movement and stretch is at the hip joint

Modifications and Variations

Regress the exercise by

  • Lying supine and propping up the pelvis with a yoga bolster or foam roller. Let one leg extend long and draw the other knee into the chest to stretch the hip flexor muscles of the extended leg.
  • Turning the foot of the front supporting leg out so there is more surface area to stand on
  • Bending the elbow with the hand behind the head and leaning towards the front leg as opposed to reaching the arm overhead if that movement isn’t comfortable for shoulder issues or injuries

 

Progress the exercise by

Series and Transitions

This exercise is part of the Warm Down series which includes a range of other exercises in the fundamental and progressive repertoire. The Warm Down series can also be found in the Reformer, Wunda Chair, Cadillac and Barrel repertoire.

Transition to Warm Down: Roll Down by stepping the front leg back to a high kneeling position and (hands-free) rocking back to the toes before standing up.

Inspired Academy follows the order to warm down.

Fundamental repertoire

 

Progressive repertoire