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How to perform the lateral lunge

The lateral lunge can be used for a variety of training purposes. Many soccer teams and performance coaches will typically use it as a warm up exercise. It is not typically used as a primary strength building exercise, but if you are just starting out and do not have any strength building equipment, it can be very effective and easily modified to increase resistance. Generally speaking, the lateral lunge can help you develop "frontal mobility". In simpler terms, it can help soccer athletes develop the potential to improve your change of direction by opening up your hip musles. Let me emphasize that in no way is this considered an agility exercise. It is simply an exercise that can help you develop the potential improve your agility. Here's how it works:

Set up:

- Stand with good posture.

- Keep your toes pointed straight.


- Step out to the right side while keeping your toes pointed straight.

- Keeping your left leg straight as you squat down as low as you can.

- As you squat down, squat with your weight on your right midfoot or heel.

- Return to the starting position and push through your midfoot or heel.

- Repeat the same movement with the other leg. 

The key to performing this exercise correctly is to make sure your toes stay pointed straight. If you don't do that, then you are likely compensating instead of using your groin muscles. If you want to turn it into a strength buidling exercise, you can add resistance to it by simply using dumbells. See the video below to get a glimpse of how this exercise is performed.

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