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! 

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Aloha!

-S