Exercise of the Week: Resistance Band Walking Lunge With Med Ball Rotation

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Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding strength, speed, conditioning and flexibility. This week we highlight the Resistance Band Walking Lunge With Med Ball Rotation, a lower body movement that increases strength and improves speed.

Who's Doing It

  • Brandon Roy, Portland Trail Blazers shooting guard

Muscular Benefits

  • Improves hip flexibility
  • Increases oblique strength
  • Increases overall lower body strength

Sports Performance Benefits

  • Increases overall lower body strength, which improves speed and quickness, particularly in the hips
  • Improves muscle coordination, balance and stability by placing weight primarily on a single leg, which closely mimics changing direction, deceleration and landing from a jump on the court
  • Increases range of motion in the lower body from enhanced flexibility
  • Enables proper running and jumping mechanics to power your vert and speed

Resistance Band Walking Lunge With Med Ball Rotation Description

  • Stand holding med ball with resistance bands around ankles
  • Step forward with left foot and lower into lunge position
  • Hold position, then rotate upper body and ball to left
  • Bring right foot forward so it's even with left foot
  • Perform to right side
  • Repeat in continuous fashion for specified distance

Sets/Reps: 4x10 yards

Coaching Points

  • Bring foot over opposite calf every time you step into lunge
  • Keep chest up and shoulders back
  • Do not over stride lunge
  • Follow the med ball with eyes during each rotation

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.


Photo Credit: Getty Images // Thinkstock

Topics: LUNGE | CHEST | MEDICINE BALL EXERCISES | RESISTANCE BAND DRILLS | EXERCISE OF THE WEEK | EXERCISES | RUNNING | POWER | EXERCISE | SPORTS | STRIDE | FASHION | MECHANICS | JUMPING