Slide-board side lunge

Level

Intermediate

Muscle Groups

Planes of Motion

Outer Unit

Necessary Material

Progression Material

Objective

The slide-board side lunge is a single-leg squat in which the adductor muscles play an important role to decelerate the movement. It is an excellent exercise to (eccentrically) strengthen the adductor muscles and prevent groin injuries.

A single-leg exercise to develop single-leg strength and balance.

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

Starting Position

Stand with your feet hip-width apart, toes pointing forward. Wear a slide-board shoe on the left foot and position it on the slide-board.

Execution

Lower the body by flexing the knee and hip of the right leg. Slide the left foot to the side. Keep the left leg straight.

Lower the body until the thigh of the supporting leg is parallel to the floor.

Return to the starting position by performing a single-leg squat movement with the right leg.

Perform the prescribed number of repetitions and then switch sides.

Coaching Keys

Keep the torso erect and the core tight during the whole exercise.

If a slide-board is not available, the exercise can be performed with the back foot on a towel. This will minimize the friction with the gym floor.

Variations

  • Resisted slide-board side lunge

    The resisted slide-board side lunge is a challenging exercise to develop single-leg strength. This exercise places an even higher demand on the adductor muscles to decelerate the movement, compared to the regular slide-board side lunge.