Side-To-Side Lunge w/Twist

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The DWMA Side-To-Side Lunge is a combination  movement screen that examines the following kinetic chain joint segments:

• T-Spine Mobility
• Core Stability
• Hip Extension
• Hip Flexion
• Hamstring-Groin Extension
• Soleus Extension

TIP #1: Be mindful of whether the athlete’s heels raise or how greatly the chest drops forward when descending into the lunge. When this movement compensation occurs, Soleus Extension is not functional.

TIP #2: As the athlete transitions from the side lunge into the deep, forward lunge, observe if the athlete’s shoulder and knee “meet” with one another. If the range of motion is limited, hip flexion of the front leg or hip extension of the trail is the cause.

TIP #3: Observe the athlete’s ability to rotate with a high-hand in the deep lunge. If the reaching arm is limited, so it’s NOT perpendicular to the ground or the athlete is not able to rotate and open-up the chest outward on either side, the mobility in the IT Band and T-Spine is limited.

MOVEMENT SCREEN INSTRUCTIONS

The final Dynamic Movement Assessment is a single movement called Side-To-Side Lunge. As the athlete performs this movement, they lunge laterally and sit into a full squat position making sure the foot is flat and in complete contact with the ground while the toes point straight ahead and the knees track directly over the toe. Simultaneously, the athlete points a toe of the extended lateral leg in an upward direction to activate the groin muscle.

Specifically, as the athlete performs this movement, we want to observe core strength and stability, along with hip flexion, strength, and stability. If the athlete struggles to maintain balanced posture during or between movement transitions, they will likely benefit from core strengthening exercises, along with hip mobility and strengthening exercises illustrated in the Kinetic Chain Corrective Exercises video.

And next, we should monitor hamstring and groin extension. If the athlete is unable to rotate the toe upward in the extended leg, it’s likely suggested they perform the hamstring mobility exercises illustrated in the Kinetic Chain Corrective Exercises video.

And lastly, this movement evaluates soleus extension. Study the athlete’s ankle range of motion. If the athlete isn’t able to keep the foot of the side lunge leg flat and in complete contact with the ground during the movement, it’s advised the athlete be administered ankle mobility exercises as illustrated again in the Kinetic Chain Corrective Exercises video.