Hi everyone, I hope you are all doing well!
This week we are going to look at the lateral lunge and why this is a key exercise to incorporate into your fitness routine. Continuing on from the unilateral improvement I spoke about in last week’s exercise. the lateral lunge works to engage your gluteus minimus/medias. These small muscles in your glutes can get neglected overtime if they are not engaged and worked, which can result in losing hip stability/mobility. The lateral lunge will reengage and strengthen the smaller glute muscles and give you back your mobility.
Relation to golf:
This exercise coincides really well with golf since it is improving lateral stability and strength. If you have been with us for a while, you understand that the pelvis and ribcage have to glide out of the way of the arm swing. What carries your ribcage and pelvis are your legs and we need to maintain every aspect of those legs in all three planes. They not only have to move rotationally but up and down as well by using ground forces to turbo charge the g-forces produced by the arm swing.
Instructions:
Step 1: Begin by standing two shoulder widths apart with the weight close to your chest ( 15-30lbs).
Step 2: Step out to the left and shift you body weight over to the left leg, swatting to a 90 degree at the left knee. Keep your right leg extended so the all the weight is transfered to the left.
Step 3: Push off the left foot with most of the weight going through the heel to straighten the left leg and return to the starting position.
Frequency:
- Reps: 8-12
- Sets: 3
Hope you enjoy!
Munashe