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Übung: Ausfallschritt im vorwärts laufen mit Rumpfdrehung

The Forward or Walking Lunge is a lower body exercise that emphasizes uni-lateral strength and dynamic stability.  Incorporating Torso Rotation into the movement adds an element of instability which is compensated for by greater isometric contraction of the abdomen and pelvic musculature, and an greater range of motion throughout the Torso, which is of great importance sports that require rotational power, and quick changes of direction.

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Primär trainierten Muskelgruppen: Lunge Phase: Gluteus Medius & Maximus, Quadriceps (Rectus Femoris, Vastus Lateralus, Vastus Medialus, Vastus Medialus Oliquus) Hamstrings (Biceps Femoris, Semimembranuous & Semitendinuous), Abdomen and Core.
Torso Rotation Phase: Abdomen, Obliques, and the deep muscles in the back
Übungstechnik: The athlete begins this exercise by holding a wooden stick (hockey stick, lacrosse stick etc) and placing it on the back of their shoulders.
The athlete proceeds by making a forward lunge movement. At the end of the Lunge, when both knees are in flexion, the athlete rotates their torso in the direction of the forward leg - rotating as far as possible, while concentrating on maintaining a stable posture throughout the ankle, knee and hips. The shoulders should not tilt, and should remain in a neutral position.
Optionen zur Übung Progression: An athlete can progress the difficulty of this exercise by increasing the length of the lunge, shortening rest durations between sets, increasing the number of sets completed, by adding other elements of instability (walking along a line on a soccer field), or holding an exercise band and pulling a resistance during the rotation.  Progressions should only be made once correct technique is achieved.

Übung Varianten:

Knie umarmen - Ausfallschritt vorwärts - Rumpfrotation


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