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Übung: 45o diagonaler Ausfallschritt auf den Gymnastik- und BOSU-Bällen

This modified version of the Lateral Lunge induces a greater degree of instability and requires the training athlete to generate greater synchronization of the co-contracting muscle groups in the hips and legs.

This dynamic strength training exercise promotes enhanced  muscle contraction coordination and improved functional mobility through the athletes Hips.  This exercise can be included in warm-up and cool-down programs, in rehabilitation training plans, and as part of a normal Strength Training program. 

Primär trainierten Muskelgruppen: 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
Übungstechnik: The athlete begins the exercise standing upright, feet shoulder width apart, with the toes of one foot on the Stability Ball positioned on the inside top 3rd of the ball, and their other foot placed in the centre, on top of the BOSU Ball.
This is a progression exercise - It should only be attempted once the athlete has mastered the Diagonal Lunge with Stability Ball.
The athlete should begin by practicing their control of the Stability Ball by flexing and extending their foot (pushing and pulling the Stability Ball back and forth).
When the athlete can comfortably hold, and maintain their balance, they slowly drop into the reverse lunge position, extending the leg with the foot on the Stability Ball outwards diagonally.  The athlete should attempt to push their leg outwards on a 45o angle, to a comfortable width where balance can be maintained.  The athlete attempts to drop into the lunge position with knee flexion in the forward leg at 90o.  At no point during the exercise should the knee of the foot on the BOSU Ball rotate inwards (valgus loading the knee).
The concentric phase of the repetition begins with the athlete pushing out of the flexed knee position and simultaneously pulling the ball inwards by flexing the adductor and hip flexor muscles of the extended leg. During all phases of the movement, the athlete must focus on maintaining postural and joint stability, aiming to prevent internal or external rotation of the knees and / or hips.  
The athlete should watch not to hyper-extend their knee, and to prevent their flexed knee from sliding over their toes.
The athlete should perform this exercise with rhythm, and not prolonging their time in knee flexion.
Optionen zur Übung Progression: The athlete can progress this exercise by increasing the number of reps and sets, or by increasing the speed of their lunge movement, or by holding an external weight, such as the Olympic Bar, Dumbbells, or a Barbell. It is suggested that the athlete not progress the intensity of the exercise until they have mastered the technique under body weight.

Übung Progressionen / Varianten:

Seitlicher Ausfallschritt (Körpergewicht)
Seitlicher Ausfallschritt (mit der Langhantel)
45o diagonaler Ausfallschritt auf dem Gymnastikball
Laterale Sprünge aus dem knien


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