Mobility · Body
Lateral lunge with band
Mini band around the hips, wide stance, toes forward, hands in front of the chest. Bend one leg and sit to that side while the other leg stays straight. Keep tension in the band the whole time and keep the motion smooth so you stay balanced. Push back to the middle and repeat to the other side. The knee points the same way as the toes. Harder: hold a dumbbell at the chest. Test set of 4 light per side first; pain 3/10 or more stops it for the day.
- Trains
- Balance, Hip mobility
- Dose (suggestion)
- Test set of 4 light per side, then 3 sets of 8 per side
- Count
- Reps with the knee over the foot and the band tight, out of N
- Stop signal
- Stop: pain 3 out of 10 or more, pain spreading into an arm or leg, numbness, or more pain the next morning.