How to Strengthen Legs Your Legs for Hockey | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Hockey Side Lunge

September 14, 2011 | Featured in the Fall, 2011 Issue

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Hockey Side Lunge, a lower body exercise that develops skating stride power.

Who’s Doing It

  • Mike Green, Washington Capitals Defenseman
  • Duncan Keith, Chicago Blackhawks Defenseman

Muscular Benefits

  • Increases lower body strength, specifically the quads and glutes
  • Improves core and back strength
  • Increases hip and groin flexibility

Sports Performance Benefits

  • Developing lower body strength with a lateral movement targets the muscles engaged when skating, creating a more powerful stride
  • Improves ability to maintain balance when pushing off with legs, making it harder to knock you off the puck
  • Increased core and back strength helps your upper body remain strong and stable when sustaining contact from an opponent

Hockey Side Lunge Description

  • Assume extra wide stance, with bar in Front Squat position
  • Bend knees and hips until thighs are parallel to ground, keeping head up and back straight
  • Lean left to load left leg, straightening right leg
  • Move weight back over center; immediately repeat to right
  • Repeat in alternating fashion for specified reps

Sets/Reps: 4x5-15 each direction

Coaching Points

  • Begin in comfortably wide stance
  • Keep hips back, chest up, back flat and toes pointed forward
  • Keep bar parallel to ground throughout exercise

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

Get a Ripped Core With 6 Advanced Dead Bug Variations

3 Tips to Maximize Your Off-Season Baseball Training

Do Your First Pull-Up With This Simple Workout. Guaranteed.

The Total-Body, Crunch-Free Ab Workout

10-Minute Ab Workout You Can Do Anywhere

3 Explosive Exercises Designed to Increase Pitching Power

Game Changer: Should You Be Using Machines or Free Weights?

Don't Train Your Arms Until You Can Do These 4 Things

Build Powerful Pecs With This Multi-Angle Chest Workout

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

7 Strategies for Dealing With a Meathead in Your Gym

Basketball In-Season Battle Rope Complexes, Part 1

Baseball Workout for Power Hitting

The 7 Best Slide Board Exercises

Strengthen Your Core With Advanced Plate Push-Outs

Demolish Your Delts With This Super Shoulder Training Strategy

4 Ways to Get a Jacked Back

Get Tougher With Skylar Diggins' Bodyweight Workout

5 Isolation Exercises Your Workout Is Missing

Female Athletes: Get Strong, Not Bulky, With These Workouts

Female Athletes: 4 Ways to Test if Your Knees Are Durable

Medicine Ball Training for Hockey Players

The Turkish Get-Up for Youth Athletes

The Simplest Bodyweight Workout Ever

7 Exercises That Safely Build Shoulder Strength

Off-Season Baseball Exercises for Your Shoulders

Notice On-Court Results With This Basketball Core Workout

Build Explosive Hips to Jump Higher

Why Do So Many Exercises Have Foreign Names

Why the Dead Bug Is Changing Core Training

Improve Your Back Strength with the Inverted Row

3D Triceps Workout: 3 Exercises for Huge Arms

Get More Explosive With James Harden's Workout

4 Strength Exercises for Female Athletes

The 14 Best Exercises From 2014

Developing Pre-Pull Tension for a Monster Deadlift

James Harrison's Physioball Side-to-Side Bridge

5 More Exercises Only Elite Athletes Can Conquer

Improve Your Strength for Track & Field Success

3 Sandbag Training Mistakes Athletes Make

How to Train During Your Hockey Season

Break Through Plateaus With the 1-10 Drop Set Method

Bilateral or Unilateral Exercises: Which Are Better?

Why One Bench Press Is Not Enough

The Upper-Body Endurance Combo Workout