How to Do
How to Do Rotational Lunges With Bands and Arm Drive
The rotational lunges with bands and arm drive should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the rotational lunges with bands and arm drive.
Beginning
Beginning Rotational Lunges With Bands
1. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
2. Maintain a tall posture throughout the exercise and good stability through the belly.
Movement
Rotational Lunges With Bands Movement
1. This movement involves a rotational lunge in combination with a two arm rotational movement.
2. Start with a tall body line, grabbing the handle of the bungee at chest height and arms straight as shown.
3. The bungee is positioned off to one side. Note: you will be lunging away from the bungee.
4. Perform a rotational lunge; for description see lunge-transverse in the exercise library.
5. At the end range of motion of the rotational lunge, perform a two arm rotation through the trunk and shoulders towards the lunge leg as shown.
6. Push back with the lunge leg to starting position and return arms to the center.
7. Repeat for the desired number of reps.
8. Ensure that you maintain a tall body line and that the shoulders do not round as these may be indications that the exercise is too advanced and needs to be regressed.
Benefits
Rotational Lunges With Bands Benefits
A single-leg strength exercise that targets the glutes, hamstrings, and quadriceps is the dumbbell lunge and rotation. The exercise's rotating component will increase core strength and power.
