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 the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...

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