Purpose
- deep adductor work through a range nothing else here reaches
- shifting side to side with one leg straight puts that leg's adductors under a
long stretch, which is why they lead
- unloaded to start with, so the depth is the stimulus; the paired lateral lunge
trades that range for heavier weight
Execution
Stand with your feet far wider than your shoulders, toes slightly out. Brace
your trunk.
- shift your weight over one leg and sit down into it
- keep the other leg straight with the heel down and the toes up
- descend as deeply as your hips and that straight leg allow
- pause briefly in the bottom where the straight leg is most stretched
- push back to centre and repeat on the other side
Once you own the range, load it and keep the same depth. Real weight belongs
here, just less of it than a lateral lunge takes.
Purpose
- deep adductor work through a range nothing else here reaches
- shifting side to side with one leg straight puts that leg's adductors under a
long stretch, which is why they lead
- unloaded to start with, so the depth is the stimulus; the paired lateral lunge
trades that range for heavier weight
Execution
Stand with your feet far wider than your shoulders, toes slightly out. Brace
your trunk.
- shift your weight over one leg and sit down into it
- keep the other leg straight with the heel down and the toes up
- descend as deeply as your hips and that straight leg allow
- pause briefly in the bottom where the straight leg is most stretched
- push back to centre and repeat on the other side
Once you own the range, load it and keep the same depth. Real weight belongs
here, just less of it than a lateral lunge takes.