Exercise of the Week: Reverse Single-Leg Lunges

Build strength and power equally on both sides of your body with the Reverse Single-Leg Lunge, performed by MLL All-Star midfielder Paul Rabil.

]STACK's Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

Reverse Single-Leg Lunges

Who Does It

Paul Rabil, MLL All-Star midfielder

Sports Performance Benefits

Builds strength and power equally on both sides of the body, improving multi-directional agility and skill execution. It also enhances hip mobility and reduces your chance of injury by eliminating strength imbalances.

How To

  • Stand with your feet hip-width apart and hold the bar across the front of your shoulders with an underhand grip, like you'd use in a Front Squat.
  • Take an exaggerated step back with your right leg and lower into a Lunge until your front thigh is parallel with the ground.
  • Press through your front leg and bring your rear foot forward to drive up out of the Lunge and return to the starting position.
  • Complete all reps stepping back with your right leg, then switch sides and step back with your left leg.

Sets/Reps: 3x5 each side

Coaching Points

  • Keep your chest up and core braced to support the weight.
  • Keep your forward knee tracking behind your toes.
  • Push through your heel to drive up out of the Lunge.

Photo Credit: Getty Images // Thinkstock

Topics: LUNGE | CHEST | PAUL RABIL | EXERCISE OF THE WEEK | MOBILITY | POWER | EXERCISE | SPORTS | PRESS | INJURY | SPORTS PERFORMANCE