Backwards 45 and Side Lunge Variations
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates backwards 45 and side lunge variations — multi-directional lunge patterns that challenge hip control, knee alignment, and single-leg strength in both the frontal and diagonal planes. These variations are great for teaching athletes how to load the hips, control depth, and push back to center with power.
🔥 Benefits of Backwards 45 and Side Lunge Variations:
- ✅ Builds single-leg strength in the quads, glutes, and adductors
- ✅ Trains multi-planar control in the frontal and diagonal planes
- ✅ Improves deceleration, balance, and change-of-direction mechanics
- ✅ Joint-friendly alternative to forward lunges for many athletes
📝 Exercise Details:
Exercise: Backwards 45 and Side Lunge Variations
Difficulty Level: Intermediate
🛠️ What You’ll Need:
✔ Open space for multi-directional lunging
✔ Optional: Dumbbells for added load once technique is solid
✔ Flat, non-slip surface
📅 When to Use This:
Great for lower-body strength training, athletic warm-ups, return-to-sport progressions, and movement prep for change-of-direction sports. Ideal for runners, field sport athletes, and anyone looking to build confidence and control in multi-planar lunges.
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.