Moves/High Side Plank to Lunge

High Side Plank to Lunge

ID: 493

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Exercise Types:
Lower Step, Core Resist
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Drive through the heel of the front foot to return to standing.
  2. 2. Step length determines demand — longer step increases glute load, shorter increases quad.
  3. 3. The standing leg stays engaged even when it is the recovery leg.

Regression:

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

Progression:

Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.

Common Problems:

Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.