Offset Lateral Lunge

If you’re looking to improve your side-to-side movement capacity, look no further than the offset lateral lunge!

This exercise is great for teaching your athletes to effectively load their hips, change levels, and improve their ability to come in and out of cuts.

Now before I give you the coaching cues, suffice it to say that if you can’t do a standard lateral split-squat, then do not pass go, do not collect $200, and don’t do this exercise – for now.

With that being said, here are some cues to help you lock in on this exercise:

✅ In this variation, I’m holding a kettlebell in the OPPOSITE hand of the leg I’m landing with. If you struggle to turn/rotate, do it like I do. HOWEVER, if you’re slower in and out of cuts, or have a tendency to go into a cut and not come out, hold the weight in the same side as the stepping leg.

✅ Start with the feet together, and take an exaggerated step to the side.

✅ Land with the toes pointed forward, feeling the inside arch/heel of both legs.

✅ Stay tall and allow the knee to come over the toes (don’t worry – they won’t explode).

✅ Push through the arch to stand back up to the starting position.

If you train athletes that move side-to-side, or just want to mix it up with your gen pop clients, make sure to get these in your workout.

I can say with 99.97% confidence they’ll be feeling some muscles the next day! 🤣

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