GYM: Gliding Back Lunge

Gliding Back Lunge Stand with one foot on a Gliding Disc, paper plate or something that will stay under the foot and slide with a neutral spine. Open your shoulder and point your thumbs out to move the engagement into the back rather than the front. While maintaining an upright posture, drop back into your sliding leg then return to the starting point. As you progress you will be able to go deeper, feeling a stretch in the hip flexors of your back leg and the hamstring and glutes of your front leg.It is important to keep your hands free as touching your legs or sides will engage much of the balance required of the external core muscles. Focus on contracting your abdominal muscles as you glide back and continue breathing. Once again, holding your breath utilizes the diaphragm to support the spine rather than the external core muscles. Complete three rounds of this exercise for starters. Twelve on each leg, 10 on each leg, eight on each leg.



Gliding Back Lunge Stand with one foot on a Gliding Disc, paper plate or something that will stay under the foot and slide with a neutral spine. Open your shoulder and point your thumbs out to move the engagement into the back rather than the front. While maintaining an upright posture, drop back into your sliding leg then return to the starting point. As you progress you will be able to go deeper, feeling a stretch in the hip flexors of your back leg and the hamstring and glutes of your front leg.It is important to keep your hands free as touching your legs or sides will engage much of the balance required of the external core muscles. Focus on contracting your abdominal muscles as you glide back and continue breathing. Once again, holding your breath utilizes the diaphragm to support the spine rather than the external core muscles. Complete three rounds of this exercise for starters. Twelve on each leg, 10 on each leg, eight on each leg.



QUICKREAD

Allen Russell is a certified personal trainer at Crossroads Fitness Centers. For information on training with Allen or to learn more, text “perform” to 77094. Pictured: Kelsey Schlagel.



Gliding Back Lunge

Stand with one foot on a Gliding Disc, paper plate or something that will stay under the foot and slide with a neutral spine.

Open your shoulder and point your thumbs out to move the engagement into the back rather than the front. While maintaining an upright posture, drop back into your sliding leg then return to the starting point.

As you progress you will be able to go deeper, feeling a stretch in the hip flexors of your back leg and the hamstring and glutes of your front leg.

It is important to keep your hands free as touching your legs or sides will engage much of the balance required of the external core muscles.

Focus on contracting your abdominal muscles as you glide back and continue breathing.

Once again, holding your breath utilizes the diaphragm to support the spine rather than the external core muscles.

Complete three rounds of this exercise for starters. Twelve on each leg, 10 on each leg, eight on each leg.


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