The ability to move efficiently in triple flexion and control the body as it moves to the side is important for injury prevention and performance. This exercise is designed to focus on eccentric control of the lower limb and encourage proper trunk alignment for clients performing lateral movement in recreational activity or sport.
Execution:
Begin setting up a box at a safe, comfortable height for the client based on height, strength and mobility. Stand approximately 2 feet to the side of the box and position the heels roughly 2-3 inches in front of the box. Next, slowly lunge to the right slowly lowering the right hip toward the box until the glute lightly touches the box. Pause for 1 second and then return to the start position. Keep the trunk upright and do not allow the right shoulder to travel outside of the right hip during the descent. Utilize a deliberate cadence of 2/1/1 or even 3/1/1 to ensure optimal strengthening and avoid bouncing or any ballistic movement. Perform 2-3 sets of 10 reps on each side.
Begin setting up a box at a safe, comfortable height for the client based on height, strength and mobility. Stand approximately 2 feet to the side of the box and position the heels roughly 2-3 inches in front of the box. Next, slowly lunge to the right slowly lowering the right hip toward the box until the glute lightly touches the box. Pause for 1 second and then return to the start position. Keep the trunk upright and do not allow the right shoulder to travel outside of the right hip during the descent. Utilize a deliberate cadence of 2/1/1 or even 3/1/1 to ensure optimal strengthening and avoid bouncing or any ballistic movement. Perform 2-3 sets of 10 reps on each side.
Regression:
increase the height of the box
Progressions:
1. Increase the cadence to allow for more eccentric loading
2. Increase load by adding a weight vest, KB, DB or banded resistance
3. Lower the height of the box
Application:
This exercise is effective in building lower extremity strength in the quadriceps, hamstrings and glutes. In addition, using the box allows for a more controlled slower cadence and deeper hip flexion. The deeper hip flexion can improve proximal hamstring strength and be effective in prehab/rehab scenarios. Finally, this movement is helpful in reducing trunk dominance in jumping, cutting, and pivoting athletes, which has been associated with ACL injury risk. For those clients struggling with form, consider using a mirror and/or tactile feedback for proper positioning.
