Glute Lunge Variation with Ext Rotation (#046)
Reformer 2
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2m 34s
This Glute Lunge Variation combines compound leg movements. Stand to squat, scooter and lunge with external rotation. It's great as a secondary lower body movement, targeting the glutes.
Suitable for Reformer 2 but could be made suitable for Reformer 1 with stability support like a pole offered and/or keeping feet in parallel.
Set Up / 1 Red spring
Left foot on the platform with toes turned out.
Right foot against the box, toe also turned out.
Layer 1 / Base
Sit bum back, sinking into a squat, with knees wide in a diamond shape. Push carriage back in a scooter move, and keep back straight as you rise tall.
Combining a scooter and a lunge movements. Work here 30-45 secs.
Layer 2 / Increase time under tension
Next time you sink into squat, hold here and go for 3 scooters, increasing the time under tension. Docking at the stopper, stay low in the squat and do 3 pulses up and down.
Repeat 2-3 more times.
Layer 3 / Finish with a hold
Sinking a little lower, hinging forward a little more. Work here for a finishing layer for 5 secs.
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