Anyone who’s tried this lunge variation will probably attest to the deep burn in the VMOs that accumulates through the set … and I love it!
The duck lunge, appropriately named, is a one of my go-to lunge movements because this exercise emphasises several training attributes other lunge variations may not:
1) Having to keep my torso upright through the movement means reinforcing ankle, calf and hip flexors flexibility as well as mobility strength. This builds me up for a safe and strong deep squatting position.
2) The close stance in my movement also emphasises lumbo-pelvic stability and rhythm. While this should be innate, given how babies develop their walking and running patterns, our hip movements nowadays often tend to be disrupted and made faulty due to poor habits from our current activities (or rather lack of current activity).
3) The emphasis on just the deep bottom ranges of the lunge is crucial in the development of the muscles and tendons that stabilise the knee, especially the lower fibres of the VMO.
This is a more advanced exercise. If you’re thinking of giving this a go today, begin just with bodyweight, keeping upright posture and focusing on a smooth motion through the exercise.
Founder & Strength Coach
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