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Übung: Statischer Ausfallschritt zur Rumpfrotation

This lower body and torso mobility exercise is ideal for stretching leg, hip and torso musculature, and is ideal for athletes engaged in warm-up, cool-down, and mobility training programs.

Haben Sie diese Übung probiert? Teilen Sie Ihre Erfahrung mit.



Primär trainierten Muskelgruppen: Gluteus Medius & Maximus, Quadriceps (Rectus Femoris, Vastus Lateralus, Vastus Medialus, Vastus Medialus Oliquus) Hamstrings (Biceps Femoris, Semimembranuous & Semitendinuous), the Hip Flexors, and the muscles of the torso.
Übungstechnik: The athlete begins the exercise by standing upright, feet shoulder width apart. The athlete proceeds by stepping into a forward lunge allowing their back knee to rest on the ground. The athlete can support themselves by placing their hand on the ground. After balance is achieved, the athlete rotates their torso externally and stretches their arm of the forward leg upwards. The athlete attempts to rotate their torso as far as possible while maintaining a neutral hip position and stability in the forward lenged knee and ankle.
Optionen zur Übung Progression: An athlete can progress the exercise by increasing the length of the lunge, shortening rest durations between sets, increasing the number of sets completed, or by performing the movement in a free-standing posture (the athlete does not support their body weight by placing either their knee or hand on the ground). Progressions should only be made once correct technique is achieved.

Variations of this Exercise:

Walking Lunge with Lateral Torso Flexion

 
 

                          
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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
Content Copyright Performance Training Systems 2007
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