Skater Hops to Lateral Lunge

Instructions

1. Stand tall with your feet about hip-width apart.

2. Keep your knees soft and your core lightly engaged.

3. Push off one foot and hop sideways to the opposite side.

4. Land on the outside leg.

5. As you land, bend that knee and sit your hips back into a lateral lunge on that side.

6. Keep the other leg longer or straighter.

7. Pause briefly to control the landing and lunge.

8. Push off that bent leg and hop sideways to the other side.

9. Land on the other leg and again sink into a lateral lunge.

10. Continue alternating from side to side.

Common Compensations

• Do not let the knee cave inward.

• Do not land stiff-legged.

• Do not let your torso collapse too far forward.

• Do not rush so much that you lose the lunge position.

• Do not make the hop too wide if you cannot control the landing.

Extra Info

• You should feel the glutes, quads, inner thighs, and calves working.

• You should feel the landing leg absorbing force, then pushing you back across.

• You should not feel sharp pain in the knees, hips, or ankles.