Evolution Training: Phase 3 Exercise

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Evolution Training: Phase 3 Exercise

Phase 3 Exercise
Phase 3 Exercise

Lateral Lunges

Performance Analysis Strength:***** Balance:**** Stabilizer Endurance:**** Core Demand:***** Overall Rating:*****

Lateral Lunges

Goal: Lateral Strength & Stability. Lateral core & hip stability

Prime Movers: Abductors, adductors. Quadriceps. Hamstrings.

Stabilizers: Abductors (glut. Med/min.), adductors (as a group), lateral stabilizers in lower leg, stabilizers of the shoulder, core stabilizers (ext/int. obliques, ql), quads, erectors, hamstrings, grip strength, dynamic posture.

Setup & Alignment: Start with Attitube on back. Center the tube and adjust grip for comfort. Feet together in a tall posture. Pinch shoulder blades to create a shelf for the tube. Draw core in before moving.

Perfoming the Exercise: Take a step to your right keeping the right foot pointed straight or slightly outward. Drop into the lunge by bending at the knee and hip. Goal is to keep the water/tube level as best as possible. Trail leg is soft with the knee slightly bent. Push into the ground with the right foot to return to the starting position.

Safety Considerations:

  • Prevent excessive forward leaning from the low back.
  • Maintain proper knee alignment.
  • Too far a step may prevent returning to starting position with proper form. (FORM Principle)
  • Too short a step may negate full benefit.

Variations & Comments:

  • This exercise can be performed quick for more dynamic stability or slower for more static stability.