Overhead Lunge Pulse
oec:overhead-lunge-pulse
A dynamic lower-body mobility exercise performed in an elongated split stance with arms held overhead to build leg endurance and stretch the hip flexors.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Long Lunge Pulse Stretch, Long Lunge Pulse, Band Overhead Lunge Pulse, Overhead Split Squat Pulse
How to do it
Setup
- Grasp a resistance band or strap overhead with straight arms, pulling outward to maintain continuous tension.
- Step one foot back into a long split stance with feet hip-width apart and the rear heel lifted high off the ground.
Movement
- Lower your hips downward until your front thigh is nearly parallel to the floor and the rear knee hovers just above the ground.
- Pulse smoothly up and down by about one to two inches in a slow, controlled rhythm.
- Maintain active tension pulling outward on the overhead implement and keep your torso fully upright.
- Complete the desired repetitions or time, then press through the front foot to stand and repeat on the opposite side.
Breathing
Breathe continuously and rhythmically throughout the pulsing movement without holding your breath.
Cues
- Keep arms locked overhead
- Tuck your pelvis slightly
- Stay tall through your spine
- Small, controlled pulses
Common faults
- Overarching the lower back to compensate for tight hip flexors.
- Tuck the tailbone slightly and brace your abs to feel the stretch in the front of the trailing hip.
- Bouncing erratically using joint momentum rather than muscular control.
- Slow the tempo down and restrict the movement to a controlled one- to two-inch oscillation.
- Allowing the front knee to cave inward.
- Press actively through the whole front foot and track the knee in line with your middle toes.
Safety
- Reduce the stance length or avoid lowering too deeply if you experience pain in the rear knee or groin.
Muscles
Joints
- Hip: Flexion, Extension
- Knee: Flexion, Extension
- Ankle: Dorsiflexion
- Shoulder: Isometric stabilization
Details
- Movement
- Lunge, Mobility drill, Stretch
- Modality
- Mobility, Flexibility, Calisthenics
- Mechanics
- compound
- Force
- push
- Laterality
- unilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- Resistance band or Strap
- Record
- Repetitions; or Duration
- Load
- bodyweight, not applicable
Related
- variation of Bodyweight Split Squat
Sources
- wger: Long Lunge Pulse Stretch, by Croak6728 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.