Lateral lunge
Knee and thigh · Building · in reps · per side
Why it helps your running
Work in a plane running ignores: adductors and hips ready for the sideways footing you get on trails.
- You'll need
- nothing: just your bodyweight
- Tempo
- 2 s down, 1 s up
How to do it
- Take a big step out to the side and bend that leg over 2 seconds, keeping the other leg straight and both feet flat.
- Push your hips back, lean your chest slightly forward, back flat.
- Push off that foot to come back to the middle.
Common mistakes
- The foot of the bent leg turns outward.
- The heel of the bent leg lifts off.
- The knee goes past the foot.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.