Lunges on the Sand-Pad
- Degree of Difficulty 60%
Sand-Pad als Slider beim Ausfallschritt
Short Description
- Stepping stand. Back foot is located on the Sand-Pad.
- Move the rear leg backward.
- Extend standing leg and hip to get back into the initial position.
Long Description
- In the initial position you are in a stepping stand. The foot of the back leg is located on the Sand-Pad. Your toes are pointing to the front. You are standing upright and you are looking straight ahead.
- The back leg slides backwards, while the standing leg stays in it’s position. You move your back leg backwards until your front knee joint is bent to 90°. The bigger the ankle between upper and lower leg is, the higher is the load on the buttocks. The hip is moving down, while the body stays upright.
- Extend the front leg and the hip and pull back the leg from behind at the same time until you reach the initial position. The body comes back into a standing position.
Tips
Don’t move your leg too short backwards because in that position your knee will stay to far over your toes. This would raise the load on your knee joint.
Additional exercise instructions
The Sand-Pad serves in this exercise as a slider. One foot is located on the Sand-Pad and slides therefore on the floor. This exercise mainly trains the front thigh muscles. The more the leg moves backward, the more work is done by the buttocks.
Related Sand-Pad exercises
One Arm Swing
The Sand-Pad exercise One Arm Swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
Swing
The Sand-Pad exercise swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
Squat-up Front Lift
The Sand-Pad exercise Squat-up Front Lift is a combination of a squat and a Front Lift. In contrast to the “Swing” not the hip-drive is responsible for the weight raising, but the shoulder muscles.
Single Squat One Side
The Sand-Pad exercise Single Squat One Side is very effective for the upper thigh muscles because of the additional weight coming from the Sand-Pad on the working side.
Squat Front
The Sand-Pad exercise Squat Front does not only improve your leg muscles, but also increases strength in your shoulders while raising the arms.