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Lacrosse player Katie Schwarzmann knows how essential it is to pack a punch (errr...kick?) in your legs. "At [University of] Maryland, we like to run and gun!" says the midfielder, who helped her team earn a top seed ranking in the upcoming NCAA championship. "I love the fast-paced type of play," she says of her sport.
While we may not be battling for balls on the field like Schwarzmann does, we do understand what's great about having super-strong stems. And we love that one of her go-to strengthening exercises is a lunge sequence that works different parts of the legs and butt -- and expands on the regular ol' lunge. "It's definitely important to have a lot of leg strength and endurance," she says. Hey, not every 21-year-old is a member of the U.S. national team, and if she's talking, we're all ears...(or shall we say, all legs?).
THE MOVE: LUNGE SEQUENCE
Forward Lunge (left): Starting in a standing upright position, step out with one of your legs far enough where your back leg is almost straight behind you, and your lead leg is at a 90 degree angle without your back knee touching the ground. Be sure to keep your chest and shoulder upright and straight forward, and your front knee does not go in front of your toes.
Diagonal Lunge (center): This is the same as the forward lunge, except you want to step forward and to the side at a 45 degree angle. All the rules apply the same to the Forward Lunge with the exception of keeping your front foot in a straight line with the wall in front of you to keep your knee stable. This will work on hip flexibility along with different muscles throughout your legs and glutes.
Backwards Diagonal (right): Still facing forwards, step back into a 45 degree angle behind you and to the side. Try to keep your upper body upright and facing forward while rotating at the hip and keeping your knee in a stable position.
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Image Credit: Courtesy LacrossePlayground.com ; Courtesy University of Maryland
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