Muscle Groups
- Abs and Core
- Hips & Buttocks
- Legs
Purposes
- Strengthens legs, hips and torso.
- Develops and strengthens basic motor patterns.
- Increases inner thigh flexibility.
Overview
Lateral lunges with rotation are a great exercise for basketball and tennis. This exercise develops and strengthens basic motor patterns and transfers well to the court. Rotation during the exercise activates the core muscles and provides stimulation for the core. Holding a medicine ball or dumbbell will further challenge your trunk muscles.
Description
- Stand with your feet at shoulder width, holding your hands relaxed in front of you.
- With one foot, step out to the side about 16 to 20 inches and descend carefully.
- Lunge down on the stepping leg and rotate your torso to the same side.
- Then step back to the start position, straightening your trunk forward.
- Repeat with the opposite leg, also turning your torso to the opposite side.
- Alternate sides for a specified number of time.
Mistakes
- Not keeping the feet flat on the ground.
- Letting the chest drop.
