Bilateral Lunge For Tennis | Exercise 5.22
Dynamic Stretching · Book exercise 5.22
Lateral lunges on both sides with one bent knee and one extended leg.
Exercise Video
Technique Photograph
Execution
Step to one side and lower into a lateral lunge, bending the stepping knee to approximately 90 degrees while keeping the other leg straight. Push back to standing and repeat to the other side.
Targeted Musculature
Hip abductors · Hip adductors · Glutes
Purpose
Prepare the lower body through controlled movement before tennis practice or conditioning.
Book Technique And Related Exercises
Book difficulty: 1. This is the book’s exercise difficulty scale, not a promise that every athlete at a named experience level should perform it.
Step to one side into a lateral lunge while the opposite leg stays straight, return to the athletic stance, and repeat on the other side. The book uses it before lateral groundstroke movement.
Continue with: Bilateral Squat and Lateral Lunge. These are related movements and progressions; choose them according to your training goal and ability. See the tennis conditioning book for the complete exercise guidance, and browse all dynamic stretches.
From the book: 5.22 Bilateral Lunge