Moves/Iso Lunge shoulder circles

Iso Lunge shoulder circles

ID: 512

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Exercise Types:
Lower Step, Core Rotate
Contraindications:
None
Equipment:
Floor Based, Wall Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. The standing leg stays engaged even when it is the recovery leg.
  2. 2. Step length determines demand — longer step increases glute load, shorter increases quad.
  3. 3. Back knee lowers with control — tap the floor gently, do not crash.
  4. 4. Engage the core before initiating any movement.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.

Common Problems:

Torso collapsing forward — reinforce upright chest and a strong brace before the step.