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PTS - The source for Sport & Athletic Training. We specialize in Athlete Development

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Exercise: Knee Stand Lateral Bounding

This Plyometric, lower body power exercise is designed to improve an athlete's ability to change direction and move laterally.  It is ideal for strengthening the Hips, and the Adductor muscles, and for working the entire lower body kinetic chain.

This exercise is especially ideal for ice hockey goalies.

Have you tried this exercise? Share your training experience with us.

Primary Muscle Groups: Gluteus Maximus and Minimus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Medialis Obliquus) Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Gastrocnemius / Achilles complex, Adductors (Pectineus, Adductor Longus, Gracillis, Adductor Magnus, Iliopsoas), Core musculature
Technique Ques:  
Options for Progression: An athlete can progress this exercise in several ways. To concentrate on Core Stability, the athlete should attempt to bound side to side while maintaining a rigid torso.  When this is achieved, the athlete can perform the exercise with their arms extended forwards.  When this is possible, the athlete can hold a medicine ball with extended arms.
Other progressions can include bounding distance, bounding speed, reps, sets, and decreasing the duration of recovery between sets / reps.

Variations of the Lateral Lunge Exercise:
Lateral Bounding on BOSU
Lateral Lunge (Body Weight)
45o Diagonal Lunge with Stability Ball
45o Lateral Lunge with Stability Ball on BOSU
Lateral Lunge to Plate Press
Lateral Lunge to Bar Press


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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