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.
