Why We Love The Lunge Matrix

A FUN AND EFFECTIVE FULL-BODY EXERCISE

When it comes to functional movement, there's one exercise that stands out as a powerhouse in preparing the body for just about anything: the lunge.

What makes it even better?

The Lunge Matrix - a dynamic, multi-planar exercise that brings serious benefits to your workout routine.

So, why do we have such a strong affinity for the lunge matrix?

Dr. Anthony Winn, DPT, CSCS, provides a deep dive into the biomechanics behind it, and why it’s a must for any warm-up or workout regimen.

HERE’S WHY THIS DECEPTIVELY SIMPLE MOVE IS ONE OF THE BEST WAYS TO MOVE YOUR BODY.

the three planes of motion

IT’S ALL ABOUT MOVEMENT!

To understand why we love the lunge matrix, it’s helpful to know a bit about biomechanics - the science of how our bodies move.

At any given moment, our body can move through

three distinct planes of motion:

  1. Sagittal Plane | front to back

    Think of movements like walking or running.

  2. Frontal Plane | side to side
    This involves movements like lateral lunges or shuffling.

  3. Transverse Plane | rotational
    Movements that involve twisting, like a rotational lunge or swinging a driver.

While some exercises isolate just one plane of motion, life (and fitness) is rarely that simple. That's where the lunge matrix comes in. It’s an exercise that targets all three planes of motion, making it a functional and comprehensive move that prepares you for all kinds of activities.

Breaking Down the Lunge Matrix:
A Move Through All Three Planes

The beauty of the lunge matrix lies in its variety.

Each version of the lunge targets a different plane of motion to engage multiple muscle groups, making it far more effective than a basic lunge.

HERE’S HOW THE DIFFERENT VARIATIONS BREAK IT DOWN:

  • This classic move focuses predominantly on the sagittal plane, targeting your quads, hamstrings, and glutes.

    It's the basic lunge you know and love but with a focus on forward and backward motion.

    Video HERE

  • Stepping out to the side shifts the focus to the frontal plane, engaging your inner and outer thighs.

    This variation also enhances hip mobility and stability.

    Video HERE

  • With this one, we’re engaging the transverse plane.

    This variation adds a rotational element, working your core, hips, and legs in a different, more dynamic way.

    Video HERE

TAKING IT UP A NOTCH: THE BEAUTY OF VARIATION

What’s even more fun about the lunge matrix is how you can adjust it to make it even more challenging.

WANT TO MAKE IT A FULL BODY BURNER?

Try adding variations in your foot position or upper body movement. You can twist your torso, reach overhead, or step in different angles to engage various muscle groups and challenge your balance.

You can also add load (think: dumbbells, kettlebells, or even a barbell) to increase intensity, turning a warm-up into a sweat-inducing, heart-rate-boosting exercise.

The possibilities are nearly endless, whether you’re a beginner or seasoned athlete, you can always find a version of the lunge matrix that suits your goals.

WHY IT’S the perfect addition FOR any WARm-UP

The Lunge Matrix is designed to get your foot, ankle, knee, and hip joints moving through all three planes of motion. This prepares your body for the more complex movements in your workout, whether you're lifting, sprinting, or performing explosive exercises.

When you integrate the lunge matrix into your warm-up, you prime your body for dynamic movement, enhance joint mobility, and activate the muscles that will be key during your workout. Plus, it gets your heart rate up and your muscles firing!

FROM WARM-UP TO FULL BODY EXERCISE

The best part about the lunge matrix is its versatility.

What starts as a simple warm-up can quickly turn into a full body workout. With the right adjustments and progressions, you can transform this exercise into a heart-pumping, calorie-torching session that works your entire body.

You can even use it as part of a circuit or incorporate it into more advanced training programs for mobility, stability, and strength.

At the risk of sounding cheesy, the lunge matrix is only limited by your imagination.

Get TO WORK and Get Creative with the lunge matrix

So, again, why do we love this multi-planar movement?

The Lunge Matrix combines the best of all three planes of motion, making it a fun, challenging, and effective exercise for everyone. Whether you’re warming up or kicking it up a notch, this exercise engages your muscles, boosts your heart rate, and prepares your body for whatever comes next.

So, the next time you step into your workout, remember to include the lunge matrix. Get creative with the variations, and most importantly -

GET MOVING

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