Warm Up Wednesday: Starfish Lunges

Since I spent the last five days in a Hawaiian paradise, starfish lunges felt appropriate for this week’s Warm Up Wednesday!

I use these all the time as a way to challenge the pelvis in different planes, make the nervous system adapt to the change in direction, and a little rotation makes it a winner.

Here’s how it works:

  • Forward Lunge
  • Forward 45 degree Lunge
  • Lateral Lunge
  • Reverse 45 degree Lunge
  • Reverse Lunge
  • Repeat on the other side! 

Knee alignment is key here as is keeping the pelvis tucked under to actively stretch those hip flexor and engage the glutes.  If you can find a beautiful beach to do them on, even better! 



Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

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