Official Website of Sarah E. Rippel, BS, CPT, FMS

-The Superband Extended-Arm Lunge!-

This is a great exercise if you (or a client) have difficulty with proper lunge execution!  Why?  Well, the band provides assistance as you come up from the lunge.  Also, the extended-arm position places more emphasis on the anterior core.  You will most definitely feel this!  Think about it – a major function of the core is to resist lumbar extension.  The band is applying a pulling force opposite of the lunging motion.  When you return to standing position after each lunge, this force is going to try and take you along with it.  Your body must remain strong and stable in order to resist “giving in” to the band.

Here I am using a 1/2-inch Superband.

Once you have mastered the movement using two arms, try just one!  Extend one arm, keeping it in line with the band, and lunge with the ipsilateral (same side) leg.  Now you’re challenging another major function of the core musculature, which is resisting rotation!

6 responses

  1. Pingback: -The Superband Extended-Arm Lunge!- « “Outside the Box” Training |

  2. WarrenI

    Sarah can you explain how you have 1/2″ Superband set-up. To me it looks like you’re using two of them. One anchored to the Monkey Bars w/the opposite end looped w/another Superband. TIA.

    February 8, 2009 at 5:28 pm

    • No prob! I have a 1/2 inch linked to a 1 inch. They are looped thru eachother. The 1 inch is attached to the top of the monkey bars!

      February 8, 2009 at 5:44 pm

  3. Camelia

    Hi Sarah, I have some questions for you:
    1) Some trainers classify the deadlift as a hip-dominant exercise, while other classify it as a quad-dominant exercises. The same with reverse lunges. I am kinda confused…
    2) Dumb question: why core exercises are usually performed at the end of a workout?
    Thank you

    February 9, 2009 at 1:56 pm

    • Hi Camelia!
      I feel deadlifts are hip-dominant and squats are quad-dominant BUT obviously both the hips and quads are involved. Deadlifts involve more “hinging” from the hips while squats involve more knee flexion. Again, both are components of both exercises! I haven’t really thought about comparing regular lunges to reverse lunges in this manner BUT I can see the reasoning behind it. I feel that with reverse lunges, there is more emphasis placed on the glutes because there isn’t forward momentum (as with a regular lunge). When you push thru the heel of the working leg to return to standing position, the movement is coming from behind and helps keep the focus on the glutes. I wouldn’t stress about it! I actually would differentiate lunges by placing “regular” lunges in the quad-dominant category and “reaching lunges” in the hip-dominant category. Reaching lunges a kinda a lunge/deadlift hybrid!
      There are several schools of thought on the “do I train the core at the beginning or the end of a workout?” question. I honestly don’t have an answer for you on that BUT will say that when I was a younger trainer and had people doing lots of crunches and “typical” ab work, we did this kinda stuff at the end of the workout. Why? Work the bigger muscle groups first and hit the smaller ones at the end of the workout. If I had to choose when to place core exercises in most clients’ workouts, I would place them at the beginning BECAUSE I feel that if a client is fatigued, it’s harder to focus and maintain proper body position for core stabilization work. With this being said, I don’t do this all the time. It depends on the client, where they are in their program, etc. A beginner is going to require more stabilization work and there is a lot of emphasis on the basic core exercises (planks, side planks, bridges, etc) during this phase of training. ALSO if you view things from the “every exercise is a core exercise” perspective, it makes things easier. Think about it – the core is involved in every exercise. When you do a standing band press, the core is most definitely a major player. When you squat, deadlift, lunge…the core is working to maintain proper body position. Some people think that if you work the core prior to “harder” exercises, it’s not a good thing because the core is needed during those as well. I really don’t think there’s research to back up any of this substantially. Again, it depends on the client. I have really become a “go by feel” trainer! 🙂 I just rambled a bit but I hope I helped shed some light on things for you!
      Thanks for your questions!

      February 9, 2009 at 3:46 pm

  4. Reblogged this on RIPPEL EFFECT FITNESS and commented:

    Four years ago, I was doing random stuff that seems to be “cutting edge” right now…quite interesting. 🙂

    January 18, 2013 at 1:53 pm

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