Introduction
Gliding disc lunges are a fantastic way to activate and strengthen your legs and hips, promoting proper movement. I often have my clients warm up with these exercises to enhance body awareness before weight training. If you’re a walker, runner, or cyclist, incorporating gliding disc lunges into your daily routine can make a huge difference to your hip mechanics and overall movement performance.
Level 1. Gliding Disc Lunge:
Exercise Focus: To build stability and endurance of the leg while enhancing body awareness and balance.
Pro Tip: Keep your weight light on the disc. For best results perform 2-3 sets of 15-25 repetitions on each leg
For this exercise you will need:
• A gliding disc or alternatively a plastic plate
• Carpet
Key points for best form during the basic gliding disc lunge:
• Keep the weight in the front heel
• Stay light on the disc with the back foot
• Keep the hips square
• Keep the grounded knee over the ankle
Note: If you are struggling to hold your position then make the movement more shallow. This means do not go so low.
Level 2. Gliding Disc Lunge:
Exercise Focus: To build stability and endurance of the leg while enhancing body awareness and balance.
Pro Tip: Keep your weight light on the disc. For best results perform 2-3 sets of 15-25 repetitions on each leg
For this exercise you will need:
• A gliding disc or alternatively a plastic plate
• Carpet
Key points for best form during the Intermediate gliding disc lunge:
• Keep the weight in the front heel
• Stay light on the disc with the back foot
• Keep the hips square
• Keep the grounded knee over the ankle
• Keep the back straight
• Reach the arms forward
• Press up using the front heel
Note: If you are struggling then make the movement more shallow or go back to the previous exercises and spend more time mastering that.
Level 3. Gliding Disc Lunge:
Exercise Focus: To challenge stability and endurance of the legs while enhancing body awareness and balance.
Pro Tip: Keep your weight light on the disc. For best results perform 2-3 sets of 15-25 repetitions on each leg
For this exercise you will need:
• A gliding disc or alternatively a plastic plate
• Carpet
Key points for best form during the Advanced gliding disc unloaded lunge:
• Keep the weight in the front heel
• Stay light on the disc with the back foot
• Keep the hips square
• Keep the grounded knee over the ankle
• Keep the back straight
• Reach the arms to the ground without rounding the back
• Press up keeping the back straight and using the front heel
Note: If you are struggling then make the movement more shallow or go back to the previous exercises and spend more time mastering that.
Level 4. Gliding Disc Lunge:
Exercise Focus: To challenge stability and endurance of the legs using load, while enhancing body awareness and balance.
Pro Tip: Keep your weight light on the disc. For best results perform 2-3 sets of 15-25 repetitions on each leg
For this exercise you will need:
• A gliding disc or alternatively a plastic plate
• Carpet
• Light to medium dumbbells
Key points for best form during the Advanced gliding disc loaded lunge:
• Use a weight you can hold comfortably without straining
• Keep the weight in the front heel
• Stay light on the disc with the back foot
• Keep the hips square
• Keep the grounded knee over the ankle
• Keep the back leg slightly bent
• Press up keeping the back straight and using the front heel
Note: If you are struggling then make the movement more shallow or go back to the previous exercises and spend more time mastering that.
Level 5. Gliding Disc Lunge:
Exercise Focus: To challenge stability and endurance of the legs. Enhancing body awareness and balance, while building coordination of the body.
Pro Tip: Keep your weight light on the disc. For best results perform 2-3 sets of 15-25 repetitions on each leg
For this exercise you will need:
• A gliding disc or alternatively a plastic plate
• Carpet
Key points for best form during the Advanced gliding disc lunge with upper body push up:
• Keep the weight in the front heel
• Stay light on the disc with the back foot
• Keep the hips square
• Keep the grounded knee over the ankle
• Keep the back leg straight
• Keep the hands wide when you perform the push up
• Keep the hips high during the push up
• Hop the back foot in and press up through the heel to stand
Note: If you are struggling then make the movement more shallow or go back to the previous exercises and spend more time mastering that.
Have a question about these exercises? Send me a message below and include the name.