The Samson lunge is a stretch workout that targets the hips. It’s a great warm-up exercise for athletes and for you to stretch the hips after sitting for a long period.
It’s fairly easy to carry out and does not require any equipment. Just follow this simple guide to start your set.
- Stand upright, facing forward with your feet at hip-width apart.
- Tighten the core as you take a deep breath in and interlock your fingers at the top of your head, palm facing up.
- Take a big step forward with your right foot and drop into a lunge. Your right foot should be flat on the ground.
- Drop your left knee to the ground, behind the butt, as you lower your body to the ground.
- Your right knee should make a right angle with your right thigh parallel to the floor.
- Roll your shoulders back and squeeze your glutes to stretch into this pose.
- Hold for twenty seconds.
- Step your right leg back as you raise your body and move back to starting position.
- Switch your legs by taking a big step forward with your left leg instead.
- This is one rep. Perform twelve reps while alternating.
MUSCLES WORKED BY THE SAMSON LUNGE
THE GLUTES
Glutes is a common term used to refer to the three gluteal muscles; the gluteus maximus, gluteus medius and gluteus minimus. These muscles are located in the butt and hips. This makes them responsible for hip abduction, hip rotation and hip extension.
HAMSTRINGS
The hamstring refers to three muscles; semimembranosus, semitendinosus and biceps femoris. They are located in the posterior thigh. Responsible for knee extension, they are prone to injury in case of rapid, unexpected movement. Stretching this muscle is, therefore very important.
THE QUADS
The quads are a short term for the quadriceps. From the name, you can tell that it consists of four muscles; the rectus femoris, vastus intermedius, vastus lateralis, vastus medialis. These muscles are found in the front of the thigh. They are responsible for rotation and abduction of the thigh and extension of the knee and stabilization of the knee joint.
HIP FLEXORS
Hip flexors are several muscles located in the hip that are responsible for flexing the hip. There are several hip flexors but the major ones are the Rectus femoris, Sartorius, Psoas, Iliacus and Tensor fasciae latae (TFL). These muscles are responsible for hip flexion and extension of the knee and help stabilize the knee joint.
BENEFITS OF THE SAMSON LUNGE
WARM-UP/ WINDING DOWN WORKOUT
The Samson lunge is great for a morning workout right after waking up. It is a low-intensity exercise that doesn’t require any equipment. Athletes very often perform this exercise because it stretches the hip flexors and hamstring, which they engage often during sports. On the other hand, this is perfect for loosening up after a long day to stretch those tight muscles, especially if you’ve been sitting all day.
IMPROVE HIP FLEXIBILITY
If you are not very mobile daily, you will likely have tight hip flexors. This can limit your range of motion and with time, cause back pain. However, stretching the hip flexors regularly helps improve flexibility and makes it easy to carry out certain tasks such as climbing.
TONE YOUR BODY
The Samson lunge works the glutes, hamstrings and quads to reduce fat and build muscle. This gives you toned legs, hips and butt. If one of your goals is to get firm and in shape, this exercise is for you.
ALTERNATIVES TO THE SAMSON LUNGE
RUNNERS LUNGE
The runner’s lunge is a great alternative since it works the same muscles as the Samson lunge, that is, the glutes, hamstrings and quads.
- Kneel on all fours on the ground. Your knees should be directly under your hips at hip-width and your hands slightly wider than shoulder-width distance.
- Raise into the plank pose by lifting your knees off the ground as you straighten the legs. Your arms should be extended.
- Squeeze your glutes and quads as you bring your right foot in between your hands.
- Your right foot should be flat and your right thigh parallel to the ground.
- Your left leg should be slightly bent or fully extended. Be keen that the knee does not collapse.
- Balance you weight in this position as you pause for about ten seconds.
- Bring your right foot back into a plank then move your left leg between your hands.
- Continue alternating the legs until you complete the set.
POWER SKIPS
Power skips are a non-equipment workout that targets the hamstrings, core, glutes, hip flexors and quads. It’s a perfect addition to your at-home routine.
- Stand upright facing forward and feet at hip-width.
- Bend your elbows to raise your arms to waist height.
- Push your weight with your left leg as you raise your right leg off the ground and bend the right knee.
- At the same time, raise your left hand to the ceiling.
- Land on the balls of your feet then switch legs to push off the ground with your right leg as you raise the right leg.
COMMON MISTAKES WHEN PERFORMING THE SAMSON LUNGE
LIFTING THE HEEL OFF THE GROUND
When you take a big step forward to go down into a lunge, you may find that the foot of your leg is not flattened. Standing on the balls of your feet is quite common. This reduces the impact of the exercise. Remember that improved ankle stability is another benefit of this exercise. Keep your front foot flat in every position during your lunge.
ROTATING THE KNEE INWARDS OR OUTWARDS
If you lack stability in your knee you might find them buckling when you do a workout requiring balance and stability. You must be very conscious of your form to recognize the weakness in your knee, hamstrings, glutes or quads. Carry out knee-strengthening workouts to fix this issue. Such exercises include banded knee extensions.
CONCLUSION
If you’re looking for an easy-to-understand lunge that will increase strength, improve flexibility and relieve tightness in your hamstrings, glutes and quads, then you need to consider the Samson lunge. It may just be the right fit for your posterior chain needs.
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