3-Spot lunge

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Objective

The 3-spot lunge increases lower extremity strength and balance in three planes of motion.

A single-leg exercise that teaches the athlete to decelerate movements. This is excellent for injury prevention and promotes braking and changing of direction.

Development of dynamic flexibility in the adductor and hip flexor muscles.

Starting Position

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Execution

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Coaching Keys

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Variations

  • 3-spot lunge & push

    As in the lunge, a medicine ball push can be introduced to accentuate the deceleration component. The 3-spot lunge & push is a variation of the 3-spot lunge, that is suitable for intermediate and advanced fitness levels.

  • 3-spot reaching lunge

    The 3-spot reaching side lunge is an intermediate lower body exercise. This exercise loads the quads, the glutes, the hamstrings, the adductor muscles of the hip and the back extensor muscles. This exercise also develops adductor dynamic flexibility and promotes internal hip rotation.

  • 3-spot chopping lunge

    The 3-spot chopping lunge is a variation of the 3-spot lunge, suitable for intermediate and advanced fitness levels. Swinging the ball up overhead while stepping out into a lunge emphasizes the stretch on hip flexors and adductors. The 3-spot chopping requires good balance and core stability.