Continue To Improve Your Breaststroke Kick With the Sliding Lateral Lunge

Lateral Lunge with Towel For Breaststroke Kick

Photo Courtesy: Dr. John Mullen, DPT

By Dr. G. John Mullen, DPT, CSCS

A few weeks back I posted the Lateral Lunge exercise and received criticism about using an exercise from the 1960s and not having enough variation. First, thank you for the comments, as this helps direct future articles. Second, despite the age of the exercise, if you head around pool decks, you’ll certainly see many teams performing only sagittal plane movement during dryland. These include bench press, leg extensions and abdominal curls. Moreover, many are using these sagittal plane exercises with improper form.

The goal of these videos is meant to teach proper biomechanics, the purpose of the exercise, and how to implement the movement. Old exercises aren’t bad; often, they are the most important. Because you’ve seen an exercise before doesn’t mean it isn’t worthwhile. Take it as an affirmation for usage.

Here is a progression of the lateral lunge, called the sliding lateral lunge. The sliding lateral lunge provides similar benefits as the lateral lunge, but requires more control and eccentric strength of the adductors (groin) musculature. This exercise is perfect for making your breaststroke kick muscles stronger.

Sliding Lateral Lunge (Breaststroke Kick Exercise)

On a hardwood surface, place a towel under one foot. Slide the foot with the towel to your side, away from your body, as you break from the hips and the knees to sit down. Keep the spine straight as your come up, then return up.

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