Moves/Wrist Rolls from ISO Lunge

Wrist Rolls from ISO Lunge

ID: 60

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Exercise Type:
Lower Step
Contraindications:
Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Engage the core before initiating any movement.
  2. 2. Front shin should remain as vertical as possible throughout.
  3. 3. Keep the pelvis level — avoid hip hiking on the supporting side.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.

Progression:

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

Common Problems:

Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.