'SPLIT LUNGE is a Resilience Exercise that develops multifaceted levels of strength and mobility in the Hips, Knees, and Ankles. Standing in a split position with feet about shoulder width apart, lower hips to the front heel until the front leg is in a full squat, without the back knee touching the floor. The goal is to keep posture tall and go full range of motion equally on both legs. Most start at a 8-12” step and then progress to the ground. Using the body as weight, we lower into a full squat on one leg and the load of our body enables us to reach greater ranges of motion, stability and strength in the Hips, Knees, and Ankles. In the hips — the back leg is fully extended stretching the hip flexors while stabilizing the body. The knees are fully flexed activating the quads and deep tissue of the joint in a stretched and stabilizing position. The front ankle is flexed stretching the calf while stabilizing through the foot, the back ankle is stabilized by staying on the back toes, back heel stays up the whole time …this exercise is exceptional. Exposing our joints specifically connective tissue like tendons to the end range while stabilizing the body develops a great resilience and preparation to respond confidently when we demand these ranges of motion in sport. Standing in a split position with feet about shoulder width apart, lower hips to the front heel until the front leg is in a full squat, without the back knee touching the floor. The goal is to keep posture tall and go full range of motion equally on both legs. Most start at a 8-12” step and then progress to the ground.'
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