Lower Body Strengthening Tips - Lunge Squat Hop

This exercise is called the squat lunge and it is geared towards strengthen the glutes primarily in conjunction with your core stability in your lower quadrant.  What you want to do is you want to place your foot elevated on a bench or a chair and then with your core engaged you’re basically going to do a straight squat down on one leg. Important things you want to keep in mind is you want to keep the knee in alignment with the second toe and do not extend the knee past 90ª over the toes. Now if you’re really good at this you can do the variation of this. We call this variation number one and you’re only going to do this if you are comfortable with the basic squat lunge. So essentially you are doing the same thing except this time it’s a squat lunge hop, and you are also engaging the core and making sure you don’t extend past 90ª of a bend at the knee at the front of the leg and you want to make sure you have full control over the squat lunge hop. You want to do three sets of ten everyday.

The lunge squat hop is ideal for athletes, these lower body strengthening exercise techniques will help you to develop a solid lower body with high strength and power, which is essential for any sport or activity that requires a high level of leg, thigh and hip strength; such as: running, ultimate frisbee, snow boarding, rugby, soccer, football, wrestling and many other sports. Our physiotherapists can get at the root cause of your problem & help you connect with how you really want to move again!


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