Combine the Lunge Extension exercise with the Lunge to Leg Extension in Pike exercise.
Begin in a runner's lunge position. One leg should be stepped wide to the front. Bend into the lunge with your knee directly over your ankle and your back leg extended straight, pressing through the lifted heel.
Lower your hands to the mat, framing your front foot. Press into a pike position while extending and lifting your front leg to the back. Point through your toe and reach the back leg long and squeeze the glute to lift.
The opposite leg should remain straight with the heel lifted. Draw in through the core.
Lower your lifted leg and draw through the centre returning to the runner's lunge position.
Lift the upper body. Extend your front leg straight by squeezing the glute to lift out of the lunge, lifting arms overhead. Lift slowly for 2 counts.
Bend and press back to the runner's lunge position while lowering arms. Lower slowly for 2 counts.
Repeat 8 times.
Refer to the modifications of the Lunge extension and the Lunge-to-Leg Extension exercises.
Repeat Lunge Extension, Lunge to Leg Extension in Pike, and Lunge Extension to Leg Extension Combination exercises on the opposite side.