McLeod - Swimming Anatomy - 2010

To perform this variation, instead of pushing back, shift your weight forward. Push off your front leg and bring your back leg to the forward position, recreating the lunge position.

Diagonal and Lateral Lunge

The diagonal and lateral movements increase the demands placed on the adductor muscle group, which will be of extra benefit to breaststrokers. To mix up a dryland program, try replacing forward lunges with a repeating cycle of a forward lunge followed by a diagonal lunge and then a lateral lunge.

Diagonal lunge.

Lateral lunge.

Gluteus medius

Tensor fasciae latas

Flnish position.

Execution

1 . Standing on one leg, reach with your arms and trunk to the inner side of the weight-bearing foot.

2.Use the weight-bearing leg as a pivot point.

3.Reach your arms and trunk toward a point on the ceiling above and slightly behind the same shoulder.

4.Hold the free leg in a flexed position and simultaneously rotate it with the trunk, driving the knee upward toward the ceiling with the arms.

Muscles Involved

Primary:Tensor fasciae latae, gluteus medius, gluteus minimus Secondary:None

Swimming Focus

This exercise targets a select group of muscles that are responsible for internal rotation of the hips, a movement that is primarily seen in swimming during the recovery phase of the breaststroke kick as the heels are brought toward the buttocks. Breaststrokers will therefore benefit most from the exercise. But other swimmers should not ignore the exercise, because a small rotational component takes place during the other strokes. Like the rotator cuff muscles of the shoulder, these muscles play a protective role and help stabilize the hip joint. This exercise is also useful for teaching balance and postural control, especially for younger swimmers.

Emphasis should be placed on the rotational movements performed during exercise because this is the key to targeting the rotary muscles. The knee extensors and gluteus maximus can also be incorporated by adding a slight knee bend as you reach toward the ground. As your confidence and strength grow, you can hold a medicine ball in both hands to increase the difficulty of the exercise.

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