Improve your coordination and balance while toning your glutes and legs with this simple transverse plane lunge video. Learn proper techniques and form from a professional trainer to take your workout to the next level!
Also Called
Side LungeLateral LungeTransverse Lunge
Transverse Plane Lunge:
Start with the client or patient assuming good standing form/posture:
2nd toe pointing forward and under the ASIS
Ankles, knees, and hips in alignment
Pelvis neutral (absence of anterior or posterior pelvic tilt)
Torso, scapula, and head in neutral alignment
Have the client or patient start by taking a quarter turn with their lead (target) leg, pivoting on the ball of their foot of their back leg.
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.
As soon as they land on the heel of the target leg, pivot the back foot so it is in line with the lead foot. This will align their feet and body into a position similar to a sagittal plane lunge.
Cue the client or patient to maintain the tibia and torso angle parallel.
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 as they rotate back to the starting position.
Have the client or patient perform a “form/posture check” and make any necessary adjustments.
Repeat for the desired number of repetitions.
Regressions and Progressions
Progressions: Increasing load, unstable loads, or unstable surfaces.
To Balance: This exercise can be performed with the non-target leg stepping to a position next to the target leg between repetitions, or the target leg pushing off with enough force to return to the starting position (the non-target foot stays on the floor, pivoting on the ball of the foot), the 90-degree angle can be maintained and 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), or the target leg can push off with enough force to return to the starting direction, but be elevated with 90 degrees of hip and knee flexion (with the intent to stabilize at the top of each repetition).
Exercise Progression: Multi-planer lunges, single leg touchdowns
