Move of the Month – Skater’s Lunge

Are you looking for a great way to tone your butt and inner thighs?   How about adding strength for “change of direction” sports. Try adding the Skater’s Lunge to your program!

  1. Starting Position

    Stand on your right leg with your left foot on a stability ball (positioned slightly behind the body).

  2. Initiate the movement from the hip by “sitting back”.  The knee will bend as an afterthought of hip movement.
  3. As you lunge into the right hip push the left leg back on a 45 degree angle, extending the thigh.  Keep the knee over the foot as you lunge deep into the right hip.
  4. Finish Position

    Use the right hip muscles to push yourself back to the starting position.  At the same time use your left inner thigh muscles to bring the left leg back to the starting position.

  5. Repeat on other side.
  6. Tempo should be 1 second out, pause for 1 second, then 1 second back.
  7. Work up to 3 sets of 10-12 alternating legs. Increase difficulty by increasing speed.


Variation: If you do not have a stability ball you can also keep the trail leg elevated on a bench or chair.  Keep the knee soft as you lunge into the forward leg.  Return to starting position.






This move of the month was brought to you by Larry Brun. Larry is a former professional wrestler and soccer player. He is also widely recognized for his winning performance on the TV show the Dragon’s Den. He received his Bachelor of Human Kinetics and has a long list of certifications and specializations. Larry can help you achieve balance in your life through lifestyle coaching and create customized programs to help you reach specific goals.  Contact Larry at Windsor Squash & Fitness Club 519-966-2141.

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