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...
Must See
Antonio Brown Juggles 3 Footballs Antonio Brown Juggles 3 Footballs
Views: 1,213,761
Brandon Jennings: Brandon Jennings: "Always Improve"
Views: 5,547,448
Evan Longoria's Hitting Drills Evan Longoria's Hitting Drills
Views: 9,799,433

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,015,900
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,235
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 69,996
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,659
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,294
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,462
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,938
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,992

Load More
More Cool Stuff You'll Like
Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

This is the time of year for most athletes to focus on getting stronger. Simple Workouts Today there are so many new and so-called improved methods and...

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

The Most American Workout Ever

The Most American Workout Ever

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

YardBarker