Lateral system

  • A variant of the lunge with a more accelerative character, mimicking the muscle actions of acceleration during a sprint, is the walking lunge. The walking lunge is suitable for all exercises.

  • The one-arm overhead walking lunge is an intermediate lower body exercise. The overhead asymmetrical loading emphasizes the core.

  • The chopping lunge is a variation of the lunge, suitable for intermediate and advanced fitness levels. Swinging the medicine ball up overhead while stepping out into a lunge emphasizes the stretch on the hip flexors.

  • The side lunge is a intermediate level lower body exercise. The side lunge targets the adductor muscles of the hip more compared to a regular lunge.

  • The reaching side lunge is an intermediate level exercise, that targets 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.
     

  • The chopping side lunge is a variation of the side lunge, suitable for intermediate and advanced fitness levels. Swinging the medicine ball overhead while stepping out into a side lunge emphasizes the stretch on the adductor muscles of the hip.

  • The 3-spot lunge increases lower body strength and balance in all three planes of motion. It is suitable for intermediate and advanced fitness levels.

  • 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.

  • 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.

  • 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.