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.
Photo Credit: Getty Images // Thinkstock
