Moves/Samurai Lateral Lunge

Samurai Lateral Lunge

ID: 154

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Exercise Types:
Lower Step, Core Resist
Contraindications:
Knee Problems
Equipment:
Floor Based, Low Bands
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Brace core before stepping; stability is set before the weight shifts.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. Back knee lowers with control — tap the floor gently, do not crash.
  4. 4. Front shin should remain as vertical as possible throughout.

Regression:

Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.

Progression:

Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.

Common Problems:

Torso collapsing forward — reinforce upright chest and a strong brace before the step.