If your sport involves a fair amount of running, especially sprinting, you need to increase the muscular strength of the muscles responsible for acceleration and deceleration; namely the glutes, hamstrings and quadriceps. For athletes who are short on time, one exercise will not only develop the strength of the running/sprinting muscles but will also develop balance and hip flexibility as well: the drop lunge.
One unique aspect of this exercise is that it includes actions in all three planes of movement (Sagittal, Frontal and Horizontal) making it a more “functional” version of the traditional lunge. Additionally, the unilateral (single-side) nature of this exercise allows the muscles of both legs to develop equally, thereby preventing muscular imbalances from occurring and thus, potentially prevents injuries to the legs and hips.
DROP LUNGE
Muscles involved: Quadriceps, hamstrings and glutes
Performance:
1. Assume a narrow stance (less than shoulder width) and hold a pair of dumbells at arms length at your sides.
2. Step with your left foot backward and across your right leg reaching back as far as comfortable.
3. Sink into a deep lunge position and descend until your knee almost touches the ground.
4. Drive back upward using the strength of your legs and glutes and return to the starting position.
5. Repeat on the opposite leg.
Points:
1. Keep your core muscles tight to prevent injury to your lower back.
2. Maintain your balance as you descend/ascend.
3. Make sure your knee does not extend over your toes and maintain as upright of a posture as possible.
Due to the fact that drop lunges are a unilateral exercise, not much weight is needed to stimulate the involved muscles. Therefore, it is best to start your leg workouts with this exercise and use it as a warm-up for your heavier leg work. 3 sets of 8 reps per leg using a modest poundage twice per week on non-consecutive days is a good starting point. Limit your rest intervals between sets to around 2 minutes or less.
Matt is an ACE certified personal trainer and NESTA certified speed, agility & quickness specialist.
