Movement Prep #9:
"Lateral Lunge"

1.(Upright Athletic Position)     2.(Lat Lunge; Feet Straight & Flat!)

1. Start in the upright "Athletic Position." Feet should be pointed squarely forward and flat.

2. Lunge laterally while keeping feet straight and FLAT! Outside leg you are lunging away from should be perfectly straight!

3. As you drop into the lunge reach for ground by hip hinging--do NOT round back!

4. Bring outstretched straight leg back up to center and assume Athletic Position.

5. Repeat next lunge is same direction.

6. Perform 6-10 lunge reps in same direction then return.

7. Repeat reps then go to #10 Sumo Squat Stand warm-up exercise.

8. NOTE! This is #9 in a sequential series of 10 exercises. Perform as directed in exact order.

Tips: The Lateral Lunge is one of the best exercises around for opening up the groin areas. It is critical to maintain proper alignment by keeping feet pointed straight forward and keeping them FLAT on the ground. Do NOT compensate for tight ankles and lateral leg muscles by "rolling" your foot and do NOT compensate for a tight groin by bending the knee to take the dynamic stretch off the groin as you lunge laterally. Do them right! The benefits will be great.

View List of All Movement Prep Exercises

Movement Prep Exercise Handout

Learn More About Mark Verstegen's Movement Prep Exercises

• Book and DVD are highly recommended!  See great photos, justifications, and video clips or exercise actions.

Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 1-25-06)

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