How To Perform The Lateral Lunge With Overhead Driver

The lateral lunge with overhead driver is a powerful exercise that can be used to unlock the full potential of your left leg, hip and shoulder muscles. As you perform the movement, you will feel an intense stretch in your pelvic region that works deep into the glutes and quads. In addition to strengthening these key areas, this exercise also helps improve posture by encouraging proper alignment of the spine and shoulders.

With regular practice, you will soon notice increased strength and power throughout your entire body as well as improved range of motion in both upper and lower body movements.

Instructions

• Start by standing upright with your feet hip-width apart and a medicine ball in each hand.

• Keeping your left foot firmly planted, take a large step to the side with your right foot and squat down, bending both knees until your left thigh is parallel to the floor.

• Make sure to keep your torso upright and maintain a neutral spine, without allowing your left hip to hike or your right shoulder to round forward.

• At the bottom of the lunge, press the medicine balls overhead while keeping them together and squeezing your glutes tightly.

• Return up to the starting position and repeat on the opposite side.

• Do 8-10 repetitions per side for maximum strength and conditioning benefit.

• Keep your heart rate up in the target zone and focus on range of motion, repair, and maintaining proper posture to ensure you maximize the benefits of this move!

• As with any exercise, if you feel any pain in your knees, hips or lower back, stop and contact a physical therapist to ensure proper form before continuing.

An advanced exercise which is sure to make your lungs burn and muscles ache! This move requires you to perform a deep squat while pressing a weight overhead with both hands. It engages your glute medius, quadratus lumborum, lateral pelvic tilt, leg length discrepancy and rotates pelvis in order to build strength within the lower body and upper body.

In addition to this single arm movement there are variations such as landmine press or bench press which can be incorporated into one’s workout routine for maximum results. As if this weren't enough of a challenge already, you can add your own spin on the exercise by adding foam rolling or bands to increase range of motion and repair any tightness or imbalances that may arise during your workout session. So if you’re looking for something challenging yet rewarding then give this total body exercise a try!