Holding a lunge tones the leg, while the scarecrow motion works the rotator cuff. Since these muscles are not large, working them with no to low weights is safer for the joint. This is a great exercise to use as a shoulder warm up before doing planks, push-ups, and overhead presses.
- Step your left leg back into a deep lunge, making 90-degree angles with both knees.
- Raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees, making a loose fist with your hands.
- Hold the lunge as you rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep.
- Do 15 reps, then lunge with your right leg back for 15 more reps to complete a set. Aim to do two sets.
