Stick Lunge with Overhead Raise Stretch
A reverse lunge with a stick: step back and sink as the stick rises from the thighs to overhead, then drive back up as it lowers.
How to do it
Setup
Standing tall, feet hip-width, a stick held at the thighs in a wide overhand grip.
Steps
- Step one foot back and lower the back knee toward the floor, raising the stick overhead.
- Keep the front knee over the foot and the ribs down under the stick.
- Drive through the front foot to standing as the stick lowers, then switch legs.
Common mistakes
Arching the back as the stick goes up: brace and keep the ribs down. Front knee caving in: track it over the toes. Back knee slamming down: stop it just above the floor.
Breathing
Inhale down, exhale up.
