Purpose: This reverse lunge variation builds strength in the lower body and stability in the standing leg, and is especially helpful for building strength for the flip and lutz reach back.
Focus: Lower body strength, reverse lunge variation, flip reach back, lutz reach back, quads, hamstrings, hip flexors, glutes
Up Next in Functional & skater specific lower body
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Advanced-Elite: Slider side lunge exe...
Purpose: This side lunge variation allows skaters to work on their inner thigh muscles, or hip adduction, which is needed for a tight air position. Skaters should press down into the floor when pulling the slider back to create more resistance for the hip adductors. The side lunge also is good fo...
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Foundation-Advanced: Double leg glute...
Purpose: This exercise is a progression of a double leg glute bridge and a regression of single leg glute bridges
Focus: Pelvic floor engagement, unilateral strength, glutes, hip flexors, hamstrings
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Elite: Off-ice single leg banded reac...
Purpose: This challenging exercise can help skaters work on their balance and strength in their standing leg, the leg strength for the reach back in the free leg, and overall core strength and stability to maintain the position.
Focus: Balance, stability, injury prevention, ankle strength, flip...
