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

These 3 Single-Leg Movements Will Improve Your Squat Technique

If there is one single exercise that is most commonly butchered across the millions of gyms worldwide, it is the squat. Deadlifts may come a close...

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Build Powerful Pecs With This Multi-Angle Chest Workout

5 Isolation Exercises Your Workout Is Missing

Make Lifts More Challenging With Resistance Bands

Never Bench Press With Your Feet in This Position

Dominate Your Bench Test With This Strategy

Blast Through Plateaus with Tempo Sets

3 Post-Activation Potentiation Combos for Explosive Strength

4 Sure-Fire Ways to Build a Strong Core

10 Ways to Get Stronger With a Sandbag

How Often Should You Vary Your Exercise?

The Simplest Bodyweight Workout Ever

Break Through Plateaus With the 1-10 Drop Set Method

7 Ways to Work Out Competitively Without CrossFit

Perfect Your Squat Technique With the Unloaded Squat

Bench Press Grip Guide: How Hand Placement Changes the Exercise

7 Strategies for Dealing With a Meathead in Your Gym

Notice On-Court Results With This Basketball Core Workout

Top 5 Baseball Strength Training Myths

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

How to Design a Greco-Roman Wrestling Training Program

Develop Core Strength for Throwing

4 Exercises to Build True Lacrosse Power

3 Explosive Exercises Designed to Increase Pitching Power

Get a Ripped Core With 6 Advanced Dead Bug Variations

A Better Way to Train Your Core

Master the Lateral Lunge to Improve Your Hockey Stride

Build Full-Body Strength With 5 Suspension Trainer Exercises

7 Exercises That Safely Build Shoulder Strength

4 Lifts to Build Wrestling Strength

Kyle Lowry's 12-Week All-Star Training Program

7 Best Lower-Body Strengthening Exercises

Improve Your Back Strength with the Inverted Row

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

7-Exercise Core-Blasting Workout

7 Strategies for Faster Workout Recovery

3 Sandbag Training Mistakes Athletes Make

The Best Single-Leg Exercises for Youth Athletes

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Get Faster by Improving Your Core Mobility

How Functional Training Has Overly Complicated Strength Training

4 Deadlift Variations to Increase Your Pull

5 Softball Catcher Drills for Throwing Power