Why Side Lunges Are Crucial for Athletic Performance and Injury Prevention
When it comes to building athleticism, one of the most overlooked exercises is the side lunge. While many athletes and coaches focus on traditional movements like squats, deadlifts, and other bi-lateral movements in the sagittal plane (forward and backward motion), lateral movements are often neglected. However, for sports that require rapid changes in direction, such as basketball, wrestling, soccer, football, tennis, etc, incorporating side lunges can drastically enhance performance and reduce injury risks.
Side lunges, or lateral lunges, train the body in the frontal plane, which involves side-to-side movements. This type of movement is critical for athletes because:
1. Change of Direction: Nearly all field and court sports require athletes to decelerate, plant, and explosively push off laterally. Side lunges mimic this action by strengthening the muscles used in lateral movement, including the glutes, adductors, abductors, and quadriceps.
2. Dynamic Stability: Side lunges enhance stability in the knees, hips, and ankles by training these joints to handle lateral forces. This is particularly important for preventing common injuries in sports, such as ACL, MCL, or meniscus tears.
3. Mobility and Range of Motion: This movement develops flexibility and mobility in the hips and groin, which are crucial for agile, injury-free performance.
4. Balanced Strength Development: Traditional exercises like back squats often lead to an overemphasis on sagittal plane strength, especially iso laterally (one side of the body), which is the scary part potentially leaving athletes vulnerable in lateral movements. Side lunges help correct these imbalances.
The Problem: Underutilization and Poor Execution
Despite their benefits, side lunges are one of the most underutilized exercises in strength and conditioning programs. When they are included, they’re often performed incorrectly. Common mistakes include:
- Shifting the Weight Too Far Forward: This places excessive stress on the knee joint instead of activating the hips and glutes.
- Poor Foot Placement: Misaligned feet reduce the movement’s effectiveness and increase injury risk.
- Limited Range of Motion: Partial reps fail to engage the full musculature needed for proper lateral strength loading.
The Solution: Proper Programming and Execution
When programmed and performed correctly, side lunges can revolutionize an athlete’s strength and conditioning program. Here’s how to incorporate them effectively:
1. Prioritize Form
- Begin with bodyweight side lunges to master proper mechanics.
- Keep the weight on the midfoot to heel of the working leg.
- Ensure the chest stays upright, and the hips sit back into the lunge.
2. Gradually Add Load
- Use dumbbells or kettlebells for resistance once form is solid.
3. Tailor Programming to the Athlete’s Needs. Athletes must be evaluated properly before starting any strength and conditioning program, and always during the program.
- Include side lunges as a primary or accessory lift at least once per week.
- Perform 3-4 sets of 8-15 reps per side, ensuring controlled tempo on the eccentric portion of the exercise, practicing a more explosive tempo on the way up, and utilizing a full range of motion, which is where optimal mobility will come into play.
Variety
There are so many incredible variations of side lunges, in different tempos, ranges of motion, and more. Make sure to change up your exercises frequently and add as much variety to your programming as possible. Athletes are not one sided or simple moving. There has to be thought and emphasis on training in different planes, energy systems, with different movements and mechanics, and more.
Injury Prevention and Longevity
Research shows that weak lateral stabilizers and improper deceleration mechanics significantly contribute to ACL, MCL, and meniscus injuries. Side lunges train the muscles and joints responsible for absorbing and redirecting lateral forces, making athletes more resilient to the stresses of competition.
By integrating side lunges into their training, athletes can:
- Enhance their ability to cut, pivot, and change direction explosively.
- Reduce imbalances that lead to knee and hip injuries.
- Build strength and stability in movement patterns directly relevant to their sport.
Side lunges are an underrated powerhouse in strength and conditioning programs. Properly programmed and executed, they offer unmatched benefits for athletic performance and injury prevention. By shifting focus away from overused exercises like bilateral back squats and investing in lateral movements, athletes can build the resilience and agility necessary for success, while keep themselves in the game longer.
For athletes and coaches looking to level up their game, it’s time to add side lunges to your program.
Amir Rad
Thrive Training Facility - Owner
@thriveboss