What it works: Legs, core, rotatory muscles that maintain good running form
Why to do it: While lunges are an excellent way to improve leg strength, the power aspect of the movement typically is confined by springing from the lunge to a standing position, which essentially stops the running motion halfway through its natural path. When you run, your leg drives from behind the body to in front of the body, essentially balancing on one leg until the other leg lands on the surface. At that point, the other leg then drives up and through to complete the striding action of running. To truly work the legs as they are designed to run — and to work on our balance and core stabilization — we integrate the traditional lunge with a knee drive and alternate arm movement to access the muscles of the body, mimicking our natural running action.
How to do it: (1) From a lunge position with the left knee bent deep (almost touching the floor), drive the left leg up as if to put your foot on a box in front of you. (2) While driving this left leg through and up, the left arm should be driving back and behind the body while the right arm drives up and through in a running type action. Complete 15 to 20 repetitions in a smooth, powerful motion as fast as you can while keeping your posture tall. Rest 20 seconds. Repeat with the opposite leg and arm. Do three sets or until you start to slow or compromise your form.
Claire Martin
Photos by John Leyba, The Denver Post
Exercises demonstrated by Megan Majerus
Directed by Jamie Atlas, lead trainer for Bonza Bodies,
