Lateral Cross Under Lunges

Instructions

  • Feet together, stand upright at the midpoint of the long edge of a mat
  • Stand on your left leg and drive down into the ball of your foot
  • Start to bend into your left knee as you take your right leg and cross it under and behind
  • Sweep your foot into the cross under lunge (you don’t want to step forward or backward, but rather to stay on the same plane)
  • Actively reach the right foot out to your side and lightly touch the edge of your foot down before returning to standing

Purpose

  • Strength/Loosen/Activate Adductors
  • Dysfunction of the hip abductor can lead to lateral pelvic shift. Your pelvis won’t stabilize properly and you’re going to experiencing a shifting of your hips to the side.
  • To test this quickly, stand in front of a mirror. Come to standing on one leg, and watch your hips. If your pelvis either drops down, or your hips shift out to the side, you’ve probably got issues with your hip abductor muscles.
  • Poor lower limb alignment stemming from the hip abductors can place a large amount of pressure, force, and pain upon the knee.
  • A simple dynamic movement pattern that can translate easily into performance gains.

Tip

Beginner: 1 set of 5 reps (each leg), Use a post/chair to help with balance

Intermediate: 1 set of 10 reps (each leg), Reach your hands out in front of you to help with balance

Advanced: 1 set of 10-15 reps (each leg), put your arms on your waist