360 Lunges
360 Lunges are a dynamic, full-body exercise that targets the lower body muscles, particularly the quads, glutes, hamstrings, and calves, while also engaging the core and improving balance and coordination. This exercise involves performing a lunge while rotating 360 degrees, which adds a rotational component to the traditional lunge, increasing its complexity and helping to activate the stabilizing muscles of the torso and lower body. It can be done with bodyweight or with added resistance (like dumbbells or a barbell).
Key Points
- Starting Position:
- Stand tall with your feet shoulder-width apart and your arms relaxed at your sides.
- If using weights (dumbbells or barbell), hold them in a neutral position. If you’re not using weights, keep your arms at your sides for balance.
- Engage your core to stabilize your torso.
- Initiating the Lunge:
- Begin by taking a large step forward with your right leg, ensuring your knee is aligned over your ankle and your thigh is parallel to the ground.
- As you lunge forward, keep your torso upright and avoid letting your knee extend beyond your toes.
- Lower your hips so that your back knee almost touches the ground in a controlled motion.
- Rotating 360 Degrees:
- After reaching the lowest point in the lunge, push through your front foot and rise back up to standing.
- As you return to the standing position, rotate your body 180 degrees (halfway) to one side, and then continue rotating another 180 degrees (full rotation) until you’re facing the opposite direction.
- Keep your feet planted firmly on the ground as you rotate, and make sure your core is engaged to support your balance during the movement.
- Switching Legs:
- Once you've completed the full rotation, step forward with the opposite leg (left leg) and perform the same lunge with rotation.
- Make sure to rotate the same way as before, maintaining control throughout the movement.
- Form & Technique:
- Knee Tracking: Ensure your knees are tracking in line with your toes during the lunge. Do not let them collapse inward.
- Upper Body: Keep your chest lifted and your spine neutral, avoiding rounding your back during the rotation.
- Core Engagement: Focus on maintaining a strong core throughout the movement to help with balance and stability during the rotation.
- Controlled Movement: Perform the movement slowly and with control, especially during the rotation, to prevent injury and maintain stability.
- Breathing:
- Inhale as you step into the lunge.
- Exhale as you push back up and rotate to the next position.