Lunge chop

The exercise of the month is a movement that really challenges the strength and stability of the lower body as well as the dynamic stability of the core muscles. Holding the lunge position is beneficial in improving ankle, knee, and hip strength and stability. The diagonal “chop” helps improve dynamic strength and stability of the core muscles which is important in all sports.

To perform you will need a small weight (medicine ball, weight plate, etc.). Begin holding a lunge position with your weight evenly distributed between the front and back feet. Keeping the arms straight, slowly bring the weight from your inside hip pocket up and out towards your opposite shoulder in a diagonal motion. The muscles of the lower body and core should remain engaged throughout with the hips and shoulders square to each other. This movement is meant to be performed slowly and the focus should be on maintaining stability.