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Benefits:
- Leg mobility.
- Works out your quadriceps, gluteus and hip muscles.
- Practice Core stability.
- Stretch your hamstrings and calf muscles.
- Practices your balance.
- When done properly, trains to reduce telegraphy when lunging forward in an attack as well as when kicking.
Key pointers:
1. Forward-lunge
- Reach forward as long as you can.
- Avoid hopping or falling forward. Drop down while reaching forward.
- Bend at the knees on both legs.
- Keep the heel of the rear-leg off the ground.
- Ensure your torso is upright (don't lean your body forward).
- Avoid supporting yourself with hands on the knee or thigh of the lead-leg
- Drop yourself as low without your knees touching the ground.
2. Swing-leg
- Raise yourself up, not forward.
- Drop your leg to a closed feet standing position. Not directly to another lunge. This is a common mistake.
- Keep your knees unbent all the way from the start until the end of the swing.
- Avoid hunching your back.
- Keep the heel of your supporting leg always flat on the ground.
3. Walk
- Ensure the next leg to lunge forward is the leg that just did the swing.
- For karate specific training: lunge with speed, swing up with speed, and swing down with speed, and move with minimal telegraphy.
- Reduce telegraphy: Avoid extra swinging or jerking motion of the arms, shoulders or head.
- Instead of leaping or pushing yourself forward and stamping down, allow your lunging leg to pull your body forward and slide down.
Repetitions: Each cycle of this on a single side is counted as a single step. So, a lunge with a left leg then a swing with the right is one step. This is followed by a lunge with the right leg and and swing with the left leg as the next step.
The recommended number of steps per set is twenty (20).
Next Videos:
KarateFitness | Backward Squat-Walk & Stationary Backward Squat-Walk
