How to lunge
Strength training is a vital component in developing strength for rugby. Many of our actions on the field are attributed to strength; jackling, scrummaging, mauling etc and it’s important you develop yourself in this area to both improve your performance and minimise injury risk.
Strength training is the foundation to our athleticism as a whole. Without strength, we can’t have power, speed, agility or fitness.
The Lunge
The lunge is a very important movement in your training programme as it has armours us against injury on the pitch. Challenging the body in a lunge position helps us get strong and stable. Lunging also develops our posture single leg strength, and reduces imbalances.
The lunge develops hip and ankle mobility and strengthens the glutes, hamstrings, and quads. It also develops trunk strength and posture.
Lunges can be multi-directional movements that challenge your strength and stability in different planes. This is a vital component of your training - rugby is a multi-directional sport after all!
Unless you have an injury-related reason not to lunge we suggest putting lunges and a variety of lunge patterns into your training programme indefinitely.
Here are the progressions of lunges, from basic (flat split squat) to the most advanced (Bulgarian split squat). Your mobility, strength and goals will determine which variation to perform.
Set up and technique points:
start with feet shoulder width apart, toes straight.
take a step forward, approx 1m, into a split stance.
centre of mass balanced over both feet.
before you descend take a deep breathe and brace your trunk.
lower yourself straight down by bending both knees.
depth is determined by mobility and posture - stop when you feel restriction or your posture has been compromised. If you have good mobility and strength, descend to bring your back knee to the floor.
knee position should align above toes.
keep your chest facing forward and your eye-line level.
your upper body should maintain tension.
ascend with intent and stay balanced. Stand tall at the top.
see below for variations
Stage 1 - Split Squat
Stage 2 - Side Lunge
- this variation develops your strength sideways, aka the frontal plane. This is a really effective exercise for developing your change of direction ability and protection.
Stage 3 - Bulgarian Split Squat
- place a box or bar behind you at knee height
Are you ready to start strength training?
Check out our 4 week bodyweight strength and conditioning programme designed to take develop your strength foundations.