Are you Fit to Run? - Lunge and Return

Why is it important?

This exercise assesses your ability to transfer weight from one foot to the other, while maintaining correct posture, balance and control. "It's a prime illustrator of the fundamentals of running mechanics and efficiency, in particular the 'tall hips' component of the running action," says Giles. It also tests the strength and range of movement in hip flexion (of the lunging leg) and hip extension (of the standing leg). "In running, you need to be able to extend the hip to drive yourself forwards," adds Giles.

How to test it

Stand barefoot with your hands on hips. Lift one leg out in front, bending the knee until the foot is level with the opposite knee (keep the foot flexed). Keep your torso upright (not tipping sideways or leaning forward or back) and your support leg straight. Step forward with the lifted leg, land and bend both knees so that the front knee is aligned over the ankle and the back knee brushes the floor. Drive back through the front heel to return to standing position. Repeat on other side.

Score 1 point for each of the following:

• You can lift your foot level with the opposite knee while keeping your waistband level 
• You can lift your foot level with the opposite knee without your support leg flexing 
• You can lift your foot level with the opposite knee without the shin of your trail leg turning in or out during the movement
• You can maintain ankle, knee and hip alignment upon landing (no collapse of the knee)
• You can land and return smoothly without losing your balance

Scored 3 or less?

The A-stance (the first part of the lunge, in which the lunging leg is lifted until the foot is level with the opposite knee) is in itself is a great exercise for strengthening the hips and improving your balance and stability. Mix static holds with shifting continually from one foot to the other, always maintaining good alignment. Also practise your double leg squat and single leg stance in the later slides.