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LUNGE
- LATERAL
 MPEG:
Lateral Lunge
CORRECT FORM
1) Stand straight
with your feet together, shoulder-width apart.
2) Take one
exaggerated step to the side with the "lead" leg. Keep
your feet in line with your knee and thigh. Plant the lead foot
flat on the floor. Land with the knee moderately flexed (about 20-25
degrees).
3) Begin to bend the hip of the lead leg slowly
and under control (drop your hip back). Lower the trailing leg toward
the floor as well.
At the bottom of the movement, the trailing knee
should be almost completely extended. Your torso should be straight.
The hip should be the joint that is bent the most. This is designed
to build more force in the gluteals for pushing off back to the
starting position.
4) Explode off of the lead foot while maintaining your body position.
Do not bounce at the bottom of the movement. Step back with the
lead leg to a position next to the trailing leg.
5) You can alternate legs or perform this one leg at a time.
6) Inhale as you lunge with the lead leg. Exhale as you push
off.
MUSCLES USED
SAFETY CONSIDERATIONS/PRECAUTIONS
The keys to performing
a lateral lunge safely is following the guidelines written above exactly.
Common mistakes include:
| 1)
Letting the knee come forward over the foot causing excessive
knee strain. |
| 2)
Bending forward at the waist causing excessive lower back strain. |
EFFECTIVENESS
Although the form
is difficult for some, when mastered, the lateral lunge is one of
the best leg exercises for functional sport training. If you are training
to improve strength and performance in a particular sport, the lunge
is one of the best exercises because it closely mimics the movements
of many sports (deceleration of the leg). Lateral movement of the
legs occurs so frequently in sports, that it is vital you train it
in a weightlifting format.
HELPFUL
WITH TRAINING FOR
Vitually every sport can be enhanced by performing a lateral lunge
since nearly all sports require good leg strength. Bodybuilders and
weight-trainers may benefit as well. |
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