Continue To Improve Your Breaststroke Kick With the Sliding Lateral Lunge

Lateral Lunge with Towel For Breaststroke Kick
Photo Courtesy: Dr. John Mullen, DPT

By Dr. G. John Mullen, DPT, CSCS

A few weeks back I posted the Lateral Lunge exercise and received criticism about using an exercise from the 1960s and not having enough variation. First, thank you for the comments, as this helps direct future articles. Second, despite the age of the exercise, if you head around pool decks, you’ll certainly see many teams performing only sagittal plane movement during dryland. These include bench press, leg extensions and abdominal curls. Moreover, many are using these sagittal plane exercises with improper form.

The goal of these videos is meant to teach proper biomechanics, the purpose of the exercise, and how to implement the movement. Old exercises aren’t bad; often, they are the most important. Because you’ve seen an exercise before doesn’t mean it isn’t worthwhile. Take it as an affirmation for usage.

Here is a progression of the lateral lunge, called the sliding lateral lunge. The sliding lateral lunge provides similar benefits as the lateral lunge, but requires more control and eccentric strength of the adductors (groin) musculature. This exercise is perfect for making your breaststroke kick muscles stronger.

Sliding Lateral Lunge (Breaststroke Kick Exercise)

On a hardwood surface, place a towel under one foot. Slide the foot with the towel to your side, away from your body, as you break from the hips and the knees to sit down. Keep the spine straight as your come up, then return up.

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Tracie Chicoine
8 years ago

Quinn Chicoine

Natalie Archer
8 years ago

Brittany Archer

Theresa Favini
8 years ago

Sabrina Favini

Nick Wilker
8 years ago

Tasmin Norris read this

Gary Stoops
8 years ago

Mark Stoops

Maureen Ruether
8 years ago

Martha Ruether

Jacqueline Ann Olivier

pull,breath, kick, glide 1.2 one of the best swimming strokes to teach, kids love it.

Bridget Young
8 years ago

Colleen Young

Erin Hunt Bollinger
8 years ago

Brooke Bollinger

Cindy Cetz Moreno
8 years ago

Sandra Flores

Sarah Nelson
8 years ago

Julie Bushard

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Anonymous
8 years ago

Brianna Back

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