Exercise of the Month

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

June – Lunge

Development of lower body strength and power are keys to success in many different sports like football, soccer, baseball, etc. When referring to the lower body I am speaking of the hips, knees, and ankles along with their respective muscle groups. Strength and power are needed through these different joints for basic movement patterns such as, but not limited to, sprints, jumps, shuffles, backpedals, cuts and kicks. One exercise that can help you to improve your lower body strength and power is a Lunge.

One way to perform a Lunge is to start in a kneeling position with your hands at your hips, your front foot directly below your front knee, and your hips directly above the knee on the ground. You should have 90 degree angles at both knees and your torso vertical as in picture 1. In this kneeling position push down through your feet, keeping your core tight and vertical, while lifting your hips upward as in picture 2. Make sure you do not lean forward or to the side with your chest and shoulders. To add difficulty to this exercise, you can hold onto dumb-bells as you go up and down. Make sure you perform the same reps with each leg forward.