STRENGTH TRAINING

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Alternate Side Lunges with Shoe Taps

RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
The shoe tap of this weights-free variation of the side lunge forces you to go all the way down, giving your hamstrings and adductor (inner-thigh) muscles a much-needed stretch and providing excellent balance training.

Muscles Worked
Legs

Starting Position
Stand with your arms at your sides and your feet shoulder-width apart (see Photo 1).

Exercise

  1. From the starting position, lift up your right leg and step out into a lunge (see Photo 2).
  2. As you step your right foot down, bend your right knee and reach both of your hands down to touch the top of your right shoe, while keeping your left leg straight. Keep both toes front throughout the movement and the majority of the weight on your right foot should be on your heel (see Photo 3).
  3. Once you have touched your shoe, reverse direction, stand back up and step your right foot back into starting position
  4. From starting position, repeat the lunge on the other side by stepping your left foot out, bending your left knee and touching your left shoe, keeping your right knee straight throughout the movement and both toes front, and then standing up and returning to starting position. When you have completed a lunge with shoe tap on both sides, you have completed one repetition (see Photos 4 and 5).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.