]STACK's Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.
The Exercise
Reverse Single-Leg Lunges
Who Does It
Paul Rabil, MLL All-Star midfielder
Sports Performance Benefits
Builds strength and power equally on both sides of the body, improving multi-directional agility and skill execution. It also enhances hip mobility and reduces your chance of injury by eliminating strength imbalances.
How To
- Stand with your feet hip-width apart and hold the bar across the front of your shoulders with an underhand grip, like you'd use in a Front Squat.
- Take an exaggerated step back with your right leg and lower into a Lunge until your front thigh is parallel with the ground.
- Press through your front leg and bring your rear foot forward to drive up out of the Lunge and return to the starting position.
- Complete all reps stepping back with your right leg, then switch sides and step back with your left leg.
Sets/Reps: 3x5 each side
Coaching Points
- Keep your chest up and core braced to support the weight.
- Keep your forward knee tracking behind your toes.
- Push through your heel to drive up out of the Lunge.
Photo Credit: Getty Images // Thinkstock
