Exercise of the Week: Loaded Slideboard Lateral Lunge

March 20, 2013

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Plate-Loaded Slideboard Lateral Lunges, an exercise that improves hip power and mobility.

Who’s Doing It

  • Steve Cishek, Miami Marlines closer

Muscular Benefits

  • Increases hip strength and mobility
  • Increases core stability

Sports Performance Benefits

The deep Lunge facilitated by holding the weight as a counter balance challenges your hip muscle strength. Also, the large range of motion increases overall hip mobility by stretching your groin and teaching you how to sit your hips back. This exercise improves core stability, drive off the mound and throwing velocity while reducing injury risk.

Loaded Slideboard Lateral Lunge How To

  • Stand on a slideboard with a booty on your right foot and hold a 10-pound plate with your arms extended in front of your chest
  • Simultaneously slide your right foot out to the side and bend your left hip and knee to lower into a lateral lunge
  • Extend your left knee and hip and slide back to the starting position
  • Repeat for specified reps and perform a set on the opposite side

Sets/Reps: 3x8-10 each side

Coaching Points

  • Sit hips back with weight on heels
  • Slide out as far as flexibility allows without rounding your lower back
  • Keep lunging hip, knee and ankle in line
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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