This is a great movement to develop explosive single leg power as well as working an alternate range of motion in the lateral lunge. Most athletes get stuck in a linear movement pattern “forward run/walk motion” which can lead to muscle imbalances and injury. Use this movement to keep your hips healthy, open, and strong!
For neuromuscular strength/power gains we recommend 4 sets of 4-6 reps
For muscular hypertrophy or to improve endurance we recommend 3-4 sets of 8+ reps
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