Half Rack Lateral Lunge

It doesn’t look that challenging, but just remember you’ve been warned. The Half Rack Lateral Lunge is one of the more challenging movements simply because we don’t move often enough in this plane of motion.

Most humans operate and train in the sagittal plane and then, when in real life or sport, they are asked to move in the frontal plane, injuries often occur because of the lack of range of motion and tissue to integrity throughout that range of motion. Therefore, we must train in the frontal plane (lateral) to maintain strength, mobility, and flexibility throughout the entire range of motion of the lower half.

Remember to lunge towards the side that is racked and start light and do it right. Most people have the tendency to really limit their depth on these. Why? Because they are hard! Aim to get your femur parallel to the ground and if you must, learn with bodyweight first through the entire range of motion.