The Lateral Lunge to Press Exercise is a great way to stretch the muscles on the inside of your thighs and hips, while building strength in your glutes, groin, hamstrings, and quadriceps.
The Lateral Lunge to Press Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
Equipment
This exercise requires a pair of dumbbells.
This is dedicated strength exercise, so choose a weight that is heavy enough to make the movement challenging, but enables you to complete all of your repetitions (reps) with proper form. The last couple of reps should be very difficult, but make sure that you can perform them properly.
If you are performing this exercise as part of a Golf Loopy Train like a Champion System programme workout, you should be able to complete the prescribed number of reps in the allotted time with proper form – adjust your tempo accordingly.
See How Much Weight Should I Lift? for more information.
Figure 1. Lateral Lunge to Press Exercise Video.
Steps
- Start by standing tall, holding a pair of dumbbells at shoulder height.
- Step to the right, squatting with your right leg to lower your hips back and down towards the floor, keeping your left leg straight.
- Push up with your right leg, to return to a standing position, as you press the dumbbells overhead.
- Lower the dumbbells back to your shoulders as you step to the left and squat with your left leg.
- Continue from side to side for the desired number of repetitions on each leg.
Your feet should point straight ahead and remain flat on the floor at all times.
Do not let your knee on the squatting side slide forwards past your toes, keep your weight back over your ankles.
Maintain perfect posture, keeping your back straight, chest up, shoulder blades back, and abdominal muscles engaged throughout.
You should feel it working your shoulders, glutes, hamstrings, quadriceps, and groin.
Variation
There are a number of other shoulder press exercises in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all by clicking here.
There are a number of other lunge exercises in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all by clicking here.
If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.
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