The Lunge

The main aim of lunges is to improve your knee control, core stability as well as the strength in the back of your thigh (hamstrings) and groin. The quality of the execution sets demands on coordination, leg and core strength and balance.

Remember!

  • Maintain your feet positioned hip width apart. – as if on a track, not a tight rope.
  • Knees should move directly over the feet with a substantial stride, make sure the steps are not too small.
  • Players who are weak or feel soreness in their knees should take shallower steps.

5A. Hands on your hips

Tighten the abdominal muscles and glutes to provide increased stability for the back.

5A. Hands on your hips

Tighten the abdominal muscles and glutes to provide increased stability for the back.

5B. Core rotation

Maintain your feet positioned hip width apart and ensure your knee moves directly over your foot.

5B. Core rotation

Maintain your feet positioned hip width apart and ensure your knee moves directly over your foot.

5C. Straight arms over the head

If you feel pain, you can reduce the depth of the lunge.

5C. Straight arms over the head

If you feel pain, you can reduce the depth of the lunge.

5D. Sideways with arms in front of the body

Tighten the abdominal muscles and glutes to provide increased stability for the back.

5D. Sideways with arms in front of the body

Tighten the abdominal muscles and glutes to provide increased stability for the back.

5. Working in pairs: Throw-in

Tighten the abdominal muscles and glutes and ensure that the knee moves directly over the foot.

5. Working in pairs: Throw-in

Tighten the abdominal muscles and glutes and ensure that the knee moves directly over the foot.