When we’re playing sports, we’re constantly on the move – accelerating and decelerating, and switching from linear to lateral movements (and back again) many times. “ACL injuries often occur when athletes place too much stress on their knees and not enough on their hips during deceleration,” says Shahrin Ahmat, wellness manager at Dynaforce International (www.dynaforceintl.com).
The lateral lunge focuses on the adductors of the inner thighs. “This will help increase lateral speed, and also improve balance, stability and strength on your ankles, hip, glutes, knees, hamstrings and quads,” Shahrin says.
HOW TO DO IT
1 With a weight bar balanced across your shoulders, step to one side and lower your hips. Keep your back leg straight.
2 Return to the starting position by pushing up with your lead leg.
3 Alternate legs and repeat for prescribed number of repetitions.
OUR EXPERT’S TIP
“After you perform lunges, make sure you stretch your quadriceps, hamstrings, glutes and groin,” says Shahrin.