Mat Repertoire
Warm Down:
Standing Lunge
Alternate Names
Standing Hip Flexor Stretch
Derived From
Mat Pilates: Standing Lunge
Primary Element
Warm Down
Why for Primary?
To develop mobility at the hip joints and flexibility in the hip flexor and hamstring muscles
Secondary Element
Mobility
Why for Secondary?
To develop mobility at the hip joints
Tertiary Element
N/A
Why Tertiary?
N/A
Repetitions
Twice each side
Plane of Motion
Sagittal
Targeted Muscles
Hip flexors – muscles which lift the leg forward or upwards. Primary hip flexors include
- Psoas
- Illiacus
- Rectus femoris
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 tight hip flexor muscles, but beneficial. It may also be unsuitable for clients with some hip, knee or ankle issues or if hip flexion or extension if contraindicated.
Execution
Standing with one leg forward on the Mat, one behind, and the torso upright with the arms to ‘T’ position. Keep the torso straight and inhale to bend the front leg and exhale to straighten into a lunge movement. On the third bend, hold the position and lower the torso to the front knee (arms can move to a ‘T’ position). Place hands on the floor beside the front foot. Exhale to extend the front leg and take tailbone to the ceiling. Hold for 3-5 breaths. Return to lunge position and hold to bring the torso upright (arms can move to a ‘T’ position) and then straighten the front leg.
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 leaning towards and biasing the supporting standing side?
- Is the client rotating towards the front leg? If so try to encourage length in the front side of the pelvis/hip, or shorten the stance
- Is the client arching their back to achieve the hip extension movement, or are they able to stay within a range of motion that enables the pelvis to stay still with a slight posterior tilt?
- Legs
- Is the client about to work through the varied leg movements and bends and straightens? If not, simply the movement and hold a static lunge stretch
- Feet
- Are the insides of the foot lifting or leaning outward? (supinated)
- Are the insides of the foot rolling inward? (pronated)
Learning Style Technique Cues
Auditory – word associations that connect mind and body
- Keep the torso straight and avoid hitching the hips whilst stretching the hip flexors
- Say the client’s name when you’re about to interact with them
- Squeeze the glute muscles of the back leg to help relax the hip flexors of that same leg
Visual
- Look at the foot of the standing leg ensuring you can see the toes and that the knee is not too far forward over the ankle or dropped inwards with the foot pronated. Aim to have the knee over the second and third toes as a general guide whilst in the lunge position
- You may demonstrate a part of the movement as a visual representation for the client to see
Kinaesthetic
- Aim to square off the pelvis in the hamstring stretch component, bending the knee if required
- Focus on staying balanced and lengthened through both sides of the waist
Modifications and Variations
Regress the exercise by
- Turning the foot of the front standing leg out so there is more surface area to stand on whilst in the lunge
- Reducing the, range of motion repetitions and/or pace
- Working on Warm Down: Kneeling Lunge
Progress the exercise by
- Increasing the range of motion and/or pace
- Add a sightly deflated Pilates ball or Fit Ball under the back leg to challenge stability further
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.
Inspired Academy follows the order to warm down.
Fundamental repertoire
Progressive repertoire
