Lunge Test Evaluation sect. 4

4) If your front heel is lifting off the ground it’s mostly likely either your are not reaching back far enough or you’re quad dominant, meaning your quads are working more than your glutes. We can correct this from a motor control standpoint. It’s also possible we have some limited ROM (range of motion) of the hip flexors. These will be address with the following program for 3-6 weeks.

Complete the following 2-3 times a week

 

      1. Tissue work for the quads

      1. Tissue work for the glutes

      1. Low lunge stretch 1-2 sets 60-90 seconds

      1. Banded Lateral steps 2 sets of 10 each direction

    1. Ant. Loaded Squat (light weight) 2-3 sets of 8 rep

    1. Split Squat ISO Holds 2-3 sets of 5 reps (10 second hold for each rep)