Lunge (Push Thru Bar)
Plane of Motion
Sagittal
Spring Setting
Medium / Heavy
1-2 Light or Medium Springs
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Round the spine over the front leg and assist with the shoulder and scapulae muscles to push the bar forward.
Co-contracts with the spinal extensors to roll up and extend the upper back.
Receives a stretch when in spinal extension.
Co-contracts with the spinal stabilizers to provide lumbo-pelvic stabilization.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Stacks the spine up from spinal flexion and extends the upper back.
Co-contracts with the spinal flexors to roll down and flex forward.
Receives a stretch when in spinal flexion.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Co-contracts with the core to keep the hips aligned in half kneel
Pushes the hip forward in spinal extension.
Receives a stretch on the front leg when rounding the torso forward.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Receives a stretch on the back leg when in spinal extension.
Other Muscles at Play
Spinal stabilizers create control in spinal articulation and lumbo-pelvic stabilization and square hips.
Scapular protractors (abductors) and upward rotators allow for overhead reach and assist the spinal flexors to push the bar through.
Scapular retractors (adductors) and downward rotators engage to hang off the bar without using the elbow flexors when in spinal extension.
Scapular depressors keep the shoulders down away from the ears.
Knee extensors straighten the knees and keep them straight.
Planter flexors receive a stretch on the back leg when the knee is straight and on the front leg when the ankle is flexed.
Dorsiflexors flex the front ankle.
Objectives
Improves balance while stretching the hamstrings, the backs of the legs, and the deep hip flexors to create length and stability through the whole lower body.
Focus on breathing to synchronize the movement.