Weightlifting for Rugby Fitness - The Lunge

Lunge tutorial as part of the Fitness Factory series designed to build fitness for rugby. The Lunge is important for rugby strength training due to its carryover of co-ordination and balance with the emphasis on one leg at a time. Also as 85% of running is spent on one leg this is an extremely important movement pattern to develop correctly. See it go live here on 18 August, at noon.

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[Beraf2008]

@utuberlol sometimes there isnt enough room in the gym to walk 20 reps or more.

[utuberlol]

Isn't a kind of walking lunge better?

[paulysplanet]

Definitely a great exercise as I find it mimicks when you keep your front foot straight, leg bending then thrusting forward in your approach to a solid driving tackle.

[sum182wrestling]

Can I just point out another reason as to why it is very sports specific? The lower part of the lunge is the same position that 2nd rows are in when getting ready to scrumage, helping us build power in that position really lets us explode into the enemy.

[vinniechan]

I think if u can get something for the toes of your front foot to lean against, it helps.

This is probably one of the hardest drill to get right if u do it alone. But once you start doing, you'd realise how bad you balance is :)

[tyrant1505]

A fantastic exercise and would reduce the incidence of groin injuries if performed more regurlaly and correctly. DO keep the arms long at all times though, use them as "hooks". Some great points here!