LUNGE WITH ARM LIFTS - LEFT FORWARD
Develop balance and lower body strength through static lunge position with alternating arm lifts, featuring lowest abdominal activity.
How to Perform
- Stand in chest-deep water in lunge position with left leg forward, knee slightly bent and positioned above toes.
- Extend arms out to sides with palms down, just under water surface.
- Lift left arm so elbow just clears water surface and hold for 5 seconds.
- Lower left arm and lift right arm, holding for 5 seconds.
- Complete 5 repetitions on each arm, then switch to right leg forward lunge and repeat.
Key Execution Cues
Remember: Maintain lunge position throughout. Keep front knee over toes. Hold each arm lift steady for full 5 seconds. Lowest abdominal activity among exercises.
Safety & Precautions
Important: Avoid if acute knee injury or severe balance impairment. Use caution with shoulder pathology limiting overhead movement.
Additional Safety Notes: Ensure stable footing before beginning. Stop if knee pain develops. Use wall nearby for balance if needed.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time to 7-10 seconds. Deepen lunge position. Add hand buoys for resistance. Increase to 8-10 reps per arm.
Make it Easier (Regressions)
Reduce lunge depth. Shorten hold time to 3 seconds. Use pool wall for light support. Reduce to 3 reps per arm.