jon-erik kawamoto personal trainer
Everyone knows how to do a basic lunge; these three variations take it to the next level.

For the most part, running takes place in what’s called the sagittal plane — think forward and back. However, there is a lot more going on than catches the eye.

A tremendous amount of stability and control has to be provided in the frontal plane — think side to side — when you run. Improving strength, stability and mobility (follow me here) in the frontal plane can reduce your risk for injury by loosening tight hip muscles (e.g. groin) and strengthening weak hip stabilizers (e.g. gluteus medius). This is where lunge variations play a major role in a runner’s strength training routine.

Why Lunge?

 
Asymmetrical standing exercises, like lunges, are great for challenging a runner’s balance, proprioception and dynamic flexibility. Lunge exercises change the load distribution and emphasize one leg rather than two (picture a bilateral stance used in a squat or a leg press).

Lastly, these exercise variations also challenge and improve dynamic stability in the torso and lower body. Therefore, these exercises may have more carryover to improving the running stride compared to bilateral leg exercises.

Getting More Out Of Your Lunges

 
Most people are familiar with traditional lunge variations, such as the in-line lunge, also referred to as a split squat, and the walking lunge, where a series of lunges are performed one right after the other. Many runners can benefit from these lunge variations, but there are other lunge patterns most are not familiar with.

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photo credit: Commander, U.S. 7th Fleet via photopin cc

I’m 29 and I just had my 3rd Liftiversary 🥳 at JKC. I chose to train here because of the great word on the street and the fact that at lululemon, we’re encouraged to support our local community. My day-to-day routine is very busy, and I love showing up and having to think very little about my workout. The vibes are always good, my music choice is usually accommodated, and the bys are incredibly supportive and compassionate, helping me reach my goals (even when I had a broken hand). I also get to be my weird self, and am embraced fully.

I’m 43 and started at JKC just over a year ago. I started at JKC because of multiple recommendations from existing clients. There are 2 main elements that distinguish JKC for me. Firstly the sense of community. I’ve been to multiple gyms in multiple cities/countries, you just  can not manufacture the sense of community and support you get from other gym goers and the team. It’s very motivating and happy to say I’ve made some friends at JKC.

The other major distinguishing factor for JKC is the expertise and passion of the team. Jon, Thomas and Craig craft highly personalized programs based on my fitness goals and know how to push me best without being pushy. They pay close attention to ensuring my form is solid before encouraging me to take on more weight for the exercise. Plain and simple they love what they do and it shows.

I started strength training at JKC in the Spring of 2021. I am in my 60’s but happy to say I feel much younger since joining this gym. I joined JKC upon the advice of a doctor. I went through some difficult medical issues last year, that’s when one of my doctors recommended strength training at JKC. I have been physically active most of my adult life but mainly running and completed many road races as I am a distance runner. Strength training has definitely benefited me by increasing my stamina and energy. It sure has enhanced my recovery over the past year. I have the added benefit of becoming a stronger runner as well.

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

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