F 19 Split Form Lunge EN

From standing with the feet, hips with the part, if you’re looking from above again, the outside edges of the feet are parallel to each other.

Bend the knees and hinge at the hips and take that right leg back a little bit more than a meter.

It might be a little bit you’re going to have to adjust here a bit depending on your height or the length of the legs.

Allowing for that left knee to stay bent as you reach the right leg back, keep the upper torso hanging slightly forward here.

So the upper torso is more or less in line with that back leg.

Now there should be a hips width space between both feet, even though one leg is back.

So just check that alignment to make sure that that’s there.

And also don’t allow for the toes of that right extended foot to be pointing out to the side.

Keep the toes pointing forward.

So you might have to adjust the distance between the feet, depending on the tightness of your hand, or the tightness of the Achilles or tightness of the calf muscles.

You want the heel of that right foot to be flat to the floor as well.

You want to try and lower that left knee as much as possible, compensating again for the tightness in the back of that, the tightness or openness in the back of that right calf.

Again, if you try to get the legs a little bit further apart, great.

If not, just stay where it feels comfortable.

With the upper torso hanging forward in line with that back leg, draw the shoulders down once as you allow the arms to come and extend up in line with the spine.

And again, if your shoulders are tight, you can open the arms out a little bit to compensate for that.

So it’s kind of an external rotation out.

But don’t flare into the chest as you do this.

Keep the chest neutral, the lower back neutral, and the spine entirely neutral here.

Now as you activate both legs away from each other here, start to move again from the chest forward and up in a circumlinear motion.

And you also start to feel how the rib cage mobilizes forward and lifts up as well too.

You can almost think that it’s a kind of a flaring of the chest forward as you lift, but don’t flare the chest open.

Try to move the chest forward and up.

The flaring of the rib cage just comes as a natural byproduct of that chest movement forward and up.

It’s not a forceful feeling.

You’re trying to essentially get the sternum and chest to come upright, but if you’re not able to achieve that level of mobility, you’re just moving it in that direction millimeters at a time being mindful of what your body is capable of doing.

To release here, first move the chest up and forward as you start to allow for the upper body to come back in line with that left leg, release the arms down, shift the weight to that left leg and step forward to relax.