Wobble Lunge:
Note, the form of this lunge and the potential progressions do not change for this variation; however, the addition of unstable loads is a large increase in difficulty.
- Start with the client or patient assuming good standing form/posture:
- 2nd toe pointing forward and under the ASIS
- Ankles, knees, and hips in alignment
- Pelvis neutral (absence of anterior or posterior pelvic tilt)
- Torso, scapula, and head in neutral alignment
- Have the client or patient take a step back, with the intent that the front leg (target leg) will bear the load.
- Note, before performing any progression of a reverse lunge, it is recommended a few reps of a static or dynamic lunge are performed to determine the step width that results in ideal alignment in the bottom position.
- Cue the client or patient to maintain the tibia and torso angle parallel.
- Once the client or patient has achieved the bottom position, have them perform the drawing-in maneuver, squeeze the glute of the target leg, and attempt to thrust that hip forward to attain the original standing position.
- Have the client or patient perform a “form/posture check” and make any necessary adjustments.
- Repeat for the desired number of repetitions.
Regressions and Progressions
- Progressions: Increasing load, unstable loads, or unstable surfaces.
- To Balance: This exercise can be performed with the non-target foot returning to the starting position between repetitions, or the non-target foot can be elevated with 90 degrees of hip and knee flexion, with the intent to stabilize at the top of each repetition (in this variation the non-target-foot only touches the starting position at the beginning and end of a set).
- Sequence Progression: This exercise can be performed as a static lunge, a dynamic reverse lunge, a dynamic reverse lunge to balance, walking a lunge, a walking lunge to balance, a forward lunge, and a forward lunge to balance.
- Exercise Progression: Multi-planer lunges, single-leg touchdowns
