Rear Lunge with Scapula Retraction

Target body parts: Abs, Butt, Hips, Thighs, Arms, Back & Shoulders, Pelvic Floor

Equipment needed: Resistance Band

Functional Exercise: Rear lunges help build lower body strength to help mums get from standing to the floor and back up again. Adding scapula retraction helps with upper body posture.

Pregnant mums should perform steps 1-3

Post Natal Mums should perform steps 1-5

Step 1

Starting Position: Stand with your feet hip width apart, tailbone tucked under, knees soft. Pull your shoulders down and back (imagine holding a piece of paper under your armpit) without arching your lower back, raise your arms to shoulder height holding resistance band. Engage your abdominal muscles (draw navel to spine and hold) to help support your spine.

Step 2

In preparation to step backwards, slowly lift one foot off the floor, stabilizing your body on the supporting leg. Use your balance by drawing in at your navel and avoid any sideways movement. Hold this position momentarily before stepping backward. The back leg should initiate contact with a toe placement first, slowly transferring your body weight onto the rear leg. As you load onto this leg, avoid any sideways tilting or swaying in your upper body and try not to move the front supporting foot.

Step 3a

As you lunge back, focus on dropping your hips towards the floor, don’t lean forward, or arch back, keep the tailbone tucked under and chest lifted. Continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor. (If you were getting down to the floor to pick something up, or attend to your baby you would place the rear knee on the floor now and then bring back the front knee to finish in a kneeling or seated position)

Step 3b (pre-natal)

Firmly push off with your back leg, activating your thighs and butt & pull up & in through the pelvic floor, return to your upright, starting position.

Step 4 – Scapular Retraction (post natal)

Holding the rear lunge, exhale & slowly pull the resistance band out to the sides, activating your rear shoulder muscles and sliding your shoulder blades in towards your spine. Keep your shoulders pulled down and back and arms straight. – avoid shrugging your shoulders Hold the abdominals tight to support the back and avoid arching the upper back or leaning backwards.

Step 5

Firmly push off with your back leg, activating both your thighs and butt & pull in and up through your pelvic floor muscles, return to your upright, starting position. As you do so, slowly release the tension on the band and bring the arms together keeping the back upright, abdominals engaged, avoid rounding the upper back.

Tips: Strengthening your upper back and posterior shoulder muscles is important for good posture helping prevent you from slouching down and letting your shoulders roll forward.

Building leg strength for lifting, sitting and standing helps prevent unnecessary bending and undue back strain.

Before beginning any fitness programme, it is advised to consult your GP / Healthcare provider for advice and to address any specific questions or concerns you may have.

If you are pregnant, it is essential you gain consent from your GP/ medical advisor before you commence any activity during.

The exercises presented on this website are based on healthy single birth pregnancies & are for suggestion only. They should not be substituted for medical advice. Participate at your own risk and stop if you feel faint or experience shortness of breath.