Name: Lateral Lunge (Frontal Plane)
Uploaded: 2023-04-26T01:01:54.000Z
Duration: 5 min 30 s

English captions

https://stream.mux.com/74TJeXnYhfYeifV01wv4FowWuT2fqA02GOGtsHMqVJfMw.m3u8

 Learn how to properly perform the lateral lunge in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on form, posture, and exercise modifications (including progressions and regressions) to safely build lower body strength and improve functional movement. Enhance glute, hamstring, and quadriceps activation while developing hip stability and strength. Ideal for athletes, fitness enthusiasts, and rehabilitation clients looking to enhance frontal plane strength, improve movement efficiency, and prevent injuries.

Introduction to Lower Body Resistance Training

Static Frontal Plane Lunge Technique

Increasing Strength and Adding Resistance

Dynamic Lateral Lunge for Power and Complexity

Advanced Stability with Lateral Lunge to Balance

Integrating Strength and Stability Progressions

Lateral Lunge (Frontal Plane)

This is Brent, President of B2C Fitness, and we're talking about our lower body resistance training progressions. In this video we're going to take our sagittal plane lunge, and progress it to a frontal or lateral lunge. I'm going to have my friend Laura come out and help me demonstrate this exercise. Now, the way we start this exercise is just kind of get into a sumo stance. So we're going to have a nice wide stance, we're going to start with our static lunge variation. I'm going to have Laura go ahead and sit back behind one of her legs keeping the other leg nice and straight. Now from here all we need to know is our kinetic chain checkpoints to make sure our form is straight. On this side it should look like a squat. Our foot, ankle, knee, and hip should all be in nice alignment. You can see here that Laura has nice alignment on this side, so we've got a nice width to her feet. Let's go ahead and do the other side Laura. Now, the primary muscles working in a frontal plane lunge should be the glute max and glute medius. She should be pushing through this side, trying to drive her back up and center. So let's go ahead and see that, Laura. Good, and back the other way. Perfect. She's nice and drawn-in, her upper body mechanics are fine. I'm going to show you a frontal plane view, or a lateral view. Let's see you go ahead with a  little wider stance, good, and sit over this leg, good. What you should notice is from this view, same thing, it's just a squat. So we're looking at tibia torso angle. And our tibia torso angle is pretty good. She's got a little bit of an excessive forward lean thanks to some lower leg dysfunction that we've been working on, but you, like I said, should notice that we're just looking at squat form. Now let's go ahead and see you squat to the other side, and nice form once again. Go ahead and turn back around. Alright, if I want to progress this exercise there's a lot of ways to do this. If I just wanted to increase strength maybe I would add resistance so we're staying in that 8 to 12 rep range, or 6 to 12 rep range, giving her a little weight to make sure she hits voluntary fatigue within that rep range. Good. Let's go ahead sit over one way, notice how the dumbbells kind of go over each side of the knee. That tends to be the most comfortable position. The other thing I would point out, notice that this foot is flat. I do notice that when people start progressing, they have a tendency to let this foot come up this way. That's just compensation and some extensibility issues, in that sense it would be shortness in her peroneals or fibularis muscles. Let's go ahead and sit over the other side again. So if I wanted to keep progressing this for strength, obviously I could just keep upping the weight. Now I'm going to take the weights away from Laura cause we're going to progress in a different fashion here. Maybe for more complexity and a little more power output we could go to a dynamic lateral lunge. Now, if I'm going to go dynamic I'm going to assume that her static lunge looks really good. She's paying attention to her queues, she has all the extensibility she needs, she stays drawn-in and she's feeling it in her glutes where she should be. So in her dynamic lunge she's going to step out into that same position with the same form, and step right back. Good. Let's go ahead and see a couple of those. Of course, if we had more room on this camera, we could go the other way too. You can either do 10 on one side and 10 the other, or you can keep going back and forth, maybe do 20 total or whatever the rep range that you're working within is. We could take this up another level from a stability standpoint, by having her go lateral lunge to balance. This is tricky, definitely a tough exercise. She's going to push up, and now she's got to use the opposite side gluteus medius. She pushed off this gluteus medius and glute max. Now she's got to use this glute medius and glute max to stabilize her hip. So let's go ahead and see a couple more of those. Stabilize. Make sure she's holding for at least three seconds time . We don't want controlled falling, we want her to come up, feel stable, before she goes into her next one. Of course, as she got this down, I could increase instability further by adding some of our balance tools. Make sure you do work with your micro progressions, I might even, before going to the Airex pad, go into just like a yoga mat or walk like an ab mat. Something that has a little bit of squishiness, but is still relatively stable than moving on to these. You can put one under one foot, or one under each foot. Of course we can then add weight back in, add our dumbbells back in to start increasing strength again, and as you may have seen in our other videos, you can start adding our shoulder series to this exercise, and start integrating something we call our lateral subsystem. So this is your frontal plan lunge, all of your form queues, ways to progress your lateral lunge in a bunch of different directions from strength to stability, to complexity and subsystem integration. I hope you have fun with it this exercise. Thank you, Laura.

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Leg strength exercise variations, progressions, regressions, and leg exercise myths: squats, step-ups, lunges, and more.

Leg Exercise Progressions

1) Start with the client or patient assuming good standing form/posture:

2nd toe pointing forward and under the ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

2) Have the client or patient take a lateral step.

Note, before performing any progression of a lateral lunge, it is recommended a few reps of a static or dynamic lunge are performed to determine the step width that results in ideal alignment in the bottom position.

3) Cue the client or patient to maintain the tibia and torso angle parallel.

4) Once the client or patient has achieved the bottom position, have them perform the drawing-in maneuver, squeeze the glute of the target leg, and attempt to thrust that hip forward to attain the original standing position.

5) Have the client or patient perform a “form/posture check” and make any necessary adjustments.

6) Repeat for the desired number of repetitions.

 Increasing load, unstable loads, or unstable surfaces.

 This exercise can be performed with the non-target foot returning to the starting position between repetitions, or the non-target foot can be elevated with 90 degrees of hip and knee flexion, with the intent to stabilize at the top of each repetition (in this variation the non-target-foot only touches the starting position at the beginning and end of a set).

 This exercise can be performed as a static lunge, a dynamic reverse lunge, a dynamic reverse lunge to balance, walking a lunge, a walking lunge to balance, a forward lunge, and a forward lunge to balance.

 Multi-planer lunges, single leg touchdowns

Lateral Lunge (Frontal Plane)

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