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Exercise: Deep Lateral Lunge Shuffle

This dynamic movement is a great warm-up / cool-down exercise, and should be included in every athletes training routine.

The exercise is effective in improving hip mobility, and the strength of the leg adductor and abductors.

Coaches can integrate this exercise into sport-specific skill training drills.

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

Primary Muscle Groups: Hip Adductors (Adductor Longus, Adductor Magnus, Adductor Brewvis, Gracillis, and Pectineus), Gluteus Medius, Maximus, and Minimus, the Soleus, Popliteus, and Gastrocnemius, the Eerctor Spinae, and the deep muscles of the abdomen and lumbar spine.
Technique Ques: The athlete begins the exercise standing upright, feet shoulder width apart.  The athlete proceeds by striding laterally to a comfortable width where balance can be maintain.  After the athlete has gained and can maintain balance, the athlete simultaneously extends the leg that has not stepped laterally, while flexing the other leg to at least 90o.
The athlete should watch not to hyper-extend the knee of their extended leg, and to prevent their flexed knee from sliding over their toes.
After the athlete reaches 90o of knee flexion, they pull they pull theor extended leg inward to a squat position, before stepping out laterally for the next repetition.
The Athlete should perform this exercise with rhythm, and not prolonging their time in knee flexion.
Options for Progression: The athlete can progress this exercise by increasing the number of reps and sets, or by increasing the speed of of their lunge movement. It is suggested that the athlete not progress the intensity of the exercise until they have mastered the technique under body weight.

Variations of the Lateral Lunge:

Lateral Lunge with Olympic Bar
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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