The lateral lunge will help improve hip mobility. Most runners will notice a stretch in the adductors (the groin) as they lunge outward and maintain the straight leg on the side of the body with the planted foot. As you do the exercise begin with a small bend at the end of the lunge and as you continue to warm up and as your mobility allows increase the depth of the bend.

To progress from the basic lateral lunge, we like to add in a stability hold. This requires a powerful ground reaction with the lunging foot. The push off must be powerful enough to get the body back to it’s starting position, but it also needs to be able to get the leg elevated so you can complete the stability hold.

The stability is done at the end of the exercise, back at the top of the starting position. As you power off the lunging foot, you’ll lift that leg so the thigh is parallel to the floor. Hold that position for a couple seconds and then lower to start the next rep.

If you are having trouble viewing this video here, you can view the video directly on YouTube: link to lateral lunge video here

You can also find our find out book here: Strength Training for Runners

Some video I took with my flip video camera while riding the Fletcher Flyer Century ride outside of Asheville, North Carolina last weekend.

[youtube="http://www.youtube.com/watch?v=-xv2T-8AP9s"]