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  1. James Cipriani
    February 4, 2013 - 7:29 am

    Nice post on a rather under-covered subject!

  2. Chris B
    February 4, 2013 - 8:21 am

    Do the adductors get tight because they’re trying to counteract anterior tilt of the pelvis?

  3. Daniella Dayoub
    February 4, 2013 - 9:05 am

    I’m always looking for variations on lateral lunges and the like. These are very helpful. It seems that I can never have enough of these options for my clients. In fact, with my runners and cyclists, single leg stabilization, and exercises in transverse/frontal plane are crucial to keeping them injury free! Thanks for another great post.

  4. Lisa
    February 4, 2013 - 10:49 am

    Eric thank you for continuing to put quality content out there for fitness professionals. I love the variations you show to many of the basic exercises.

  5. Nicholas St John Rheault
    February 4, 2013 - 11:00 am


    Great variations… How important is it when doing any of these lateral lunges to have the heel, knee and glute in alignment? I know you stated it’s important to make sure your knee doesn’t go into excessive adduction.

    Also, need to get tickets for the NSCA Saco, Maine clinic in April 2013…..

  6. Ole Henrik Flekstad Vik
    February 4, 2013 - 11:18 am

    I really liked this article, and I liked many of the exercises you suggested. But when I read the headline of the article I was hoping you would touch upon training in the rotational plane also. I would’ve loved it if you could write a blog post directed towards this subject, especially considering you work a lot with throwing athletes. I’m sure you could have written a kick- ass article about that training for rotational power, and I really hope you do.

  7. Scott Gunter
    February 4, 2013 - 1:22 pm


    Great inclusion of dynamic stability with resistance band exercise variations, and I’m a big fan of the lateral sled drag. What is your take on changing the angles of the resistance (either sled or resistance band) so that you’re working other areas of the transverse plane as opposed to purely lateral resistance? Of course the sled would have to travel off the track in a way that it doesn’t slide directly behind the athlete, but this would add a progression in complexity and reap some sport-specific benefits in rotational stability.

  8. Tony
    February 4, 2013 - 3:09 pm

    Excellent piece Eric!

    Any suggestions on a brand of slideboard?

    Your thoughts on the slide board and balancing out issues for those who are prone to rotator imbalances in the hips, e.g. folks who tend to externally rotate (duck feet) with accompanying TFL tightness?

    PS: if this repeats it is because of the damned security code thing. Maybe I’m color blind.

  9. Jess Howland
    February 5, 2013 - 3:19 am

    Great article Eric, I think we all get too focused on training in the sagital plane and those lateral and reverse movements get neglected resulting in imbalances and poor performance measures.

    Some really good info here.


    Jess Howland

  10. Eric Cressey
    February 5, 2013 - 5:56 am

    Thanks, Jess!

  11. Eric Cressey
    February 5, 2013 - 5:59 am


    Some of the adductors actually create anterior tilt of the pelvis (adductor magnus has an inferior/anterior pull, for instance). So, you really can’t treat them all the same. They really get tight because we’re always in adductions!

  12. Eric Cressey
    February 5, 2013 - 6:02 am


    Have you checked out my YouTube channel? Lots of medicine ball throw variations in there.

    Also, Functional Stability Training features and entire hour-long presentation all on this subject:

  13. Eric Cressey
    February 5, 2013 - 6:03 am


    I don’t think that they need to be 100% aligned. A bit of abduction is fine – but don’t let them sit in adduction.

    Don’t think the sign-up page is up on the clinic yet, but drop me an email and I’ll see what I can do. Thanks!

  14. Chuck S
    February 5, 2013 - 12:38 pm

    I’m probably not the only one who doesn’t know the meaning of sagittal plane and other terms you use. Although I think I figured this one out. Perhaps you should have a glossary of terms and have a link to it in these postings. It might help a few more people benefit from your articles.


  15. Brian Bochette
    February 7, 2013 - 4:42 pm

    Another great post. Mike Boyle already had me sold on the single leg progressions, but I’m excited about testing out the lateral sled drags!

  16. Jez
    February 8, 2013 - 1:52 pm

    Nice article…

    Should you have the non planted leg perfectly straight with 1 leg DL’s ? I’ve noticed quite a variation with this exercise.

    I also find when I do this exercise, my lower leg is at a slightly different angle from my upper thigh. In fact it is very difficult to keep the toes pointing towards the ground. Is this normal ?

  17. Eric Cressey
    February 8, 2013 - 5:18 pm


    I cue folks to have it slightly bent. So, it’s a stiff, not straight – leg deadlift.

  18. Gabe
    February 10, 2013 - 11:31 am

    Awesome stuff Eric! I will implement These ideas into my own and client’s workouts. I have a feeling most are getting a little tired of single leg deads and regular B. split squats as assistance/supplement lifts.
    Again thanks,

  19. Greg Moore
    February 21, 2013 - 10:01 am

    For those of you that are looking for a cheaper solution to a slideboard for the lateral lunge variations, and for many CKC motions for the lower and upper extremity for that matter, consider using a quality furniture slider. You get a huge ban-for-your-buck with them and they are more space efficient than slideboards. There are, of course, still benefits that a slideboard offers, but the furniture sliders have a strong level of utility as well. Hope this helps.



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