Strength · Bodyweight · Beginner · ~2 min
Lateral lunge
Strength and mobility for wide side movements in midcourt defence.
▶ Exercises with an Athletic Trainer: Lateral Lunge — Children's Hospital Colorado (YouTube)
More videos: Lateral lunge - how to do it right. (Revival Performance Physical Therapy) · Common Lateral Lunge Mistakes (Beyond Measure Fitness Training)
Prescription2 × 6 reps each side · rest 45 s
EquipmentNo equipment
ImpactLow
FormatSolo
Starting position
Stand with feet together, hands at chest.
How to do it
- Step wide to one side and sit the hips back over that foot.
- Keep the other leg straight and both feet pointing forward.
- Push back to the start.
Technique cues
- Sit back, not just bend the knee
- Shallow, pain-free range first
Common mistakes
- Knee travelling past the toes inward
- Rounding the back
Easier
Shallower range with a support.
Harder
Hold a dumbbell at the chest.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.