Moves/DB Lateral Lunge

DB Lateral Lunge

ID: 688

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Exercise Type:
Lower Step
Contraindications:
None
Equipment:
Dumbbell, Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep the pelvis level — avoid hip hiking on the supporting side.
  2. 2. Hip flexor of the trailing leg should feel a stretch at the bottom.
  3. 3. Drive through the heel of the front foot to return to standing.
  4. 4. The standing leg stays engaged even when it is the recovery leg.

Regression:

Reduce stride length or use a TRX or wall for balance assistance. Perform a reverse lunge on the spot before adding forward movement.

Progression:

Add a loaded carry in the opposite hand to create an offset stability challenge.

Common Problems:

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