When performing a lunge to improve the range of motion at the hip, which of the following positions will have the greatest positive impact?
A. dropping to a 90-degree knee position of the forward leg with the foot flat on the ground
B. leaning the torso back while dropping into the lunge position
C. contracting the abdominal muscles to posteriorly tilt the pelvis when dropping into the lunge position
The correct answer and explanation is:
The correct answer is C. Contracting the abdominal muscles to posteriorly tilt the pelvis when dropping into the lunge position.
When performing a lunge to improve the range of motion at the hip, posterior pelvic tilt plays a significant role in increasing hip extension. By contracting the abdominal muscles and posteriorly tilting the pelvis, you reduce excessive lumbar lordosis (the inward curve of the lower back), which often limits full hip extension. This helps the pelvis to move into a more neutral position, allowing the hip flexors, especially the iliopsoas, to stretch more effectively.
In a standard lunge, as you drop the hips and bend the knees, the hip flexors of the back leg are stretched. However, if the pelvis is tilted excessively forward or if the lower back is too arched, the stretch on the hip flexors can be minimized. A posterior pelvic tilt not only facilitates a deeper stretch but also ensures the lunge movement is more effective in targeting the hip joint and its range of motion.
Option A, dropping to a 90-degree knee position with the foot flat on the ground, is beneficial for general lunge form but does not specifically improve the range of motion at the hip. This position mainly focuses on knee stability and control.
Option B, leaning the torso back while dropping into the lunge, may compromise balance and is unlikely to target the hip in the way a posterior pelvic tilt would. It can also place undue stress on the lower back, reducing the effectiveness of the stretch.
In conclusion, activating the abdominal muscles to posteriorly tilt the pelvis during a lunge maximizes hip extension by improving the alignment of the pelvis, which directly impacts the range of motion at the hip.