Demo & instructions
Lateral Lunge Rock
Also known as: Side-to-Side Adductor Rock, Cossack Rock, Adductor Sway
Instructions
From a wide stance you shift the hips from one side to the other, bending one knee while the other leg straightens. Each shift stretches the inner thigh of the straight leg and gets the hips moving sideways.
- Movement
- Mobility
- Type
- Compound
- Level
- Beginner
- Typical range
- 8–16 reps
Setup
- 1Stand with the feet very wide and the toes pointing forward or slightly out.
- 2Hold the hands together at the chest.
Execution
- 1Shift the hips to one side, bending that knee and keeping the other leg straight with the foot flat.
- 2Pause briefly at the bottom, then shift smoothly across to the other side.
- 3Keep the chest up and the movement continuous.
Breathing
Exhale as you sink to a side; inhale as you pass through the middle.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
