The lateral lunge is one of the most valuable lower-body exercises for hockey players because it trains positions they use constantly on the ice. It builds strength in the glutes and quads, creates length through the adductors, and teaches players how to load one hip before driving back out of it.
Most importantly, the lateral lunge connects directly to two major parts of hockey performance: holding a strong puck-protection position and producing force during the skating stride.
Why This Matters for Hockey
When a player protects the puck along the boards or creates space away from a defender, they need to get low, load their outside hip, and stay strong through the knee and foot. The bottom position of the lateral lunge closely resembles that athletic puck-protection position. The return portion of the movement also carries over to skating. Players do not push straight sideways on the ice. They create force at an angle. By sitting into the hip and driving back to the starting position, the lateral lunge helps athletes build the lateral strength and power needed for a more effective stride. This exercise also challenges the adductors, or groin muscles. Strong, mobile adductors help players get into deeper skating positions, control lateral movement, and recover the leg back underneath the body.
Exercise Breakdown: The Lateral Lunge
Setup
Start in a tall standing position with the feet together. Begin with bodyweight only so you can learn the correct positions before adding load.
Execution
1.Step out to the side at a distance that feels comfortable and controlled.
2.Keep the non-working leg completely straight as you move into the lunge.
3.Sit the hips back and down into the working hip, as if you are sitting back into a pocket.
4.Keep the hip, knee, and foot of the working leg stacked in a straight line.
5.Pause briefly at the bottom to check your position.
6.Push the ground away with the working leg and return to a tall standing position.
Key Coaching Points
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Focus
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Coaching cue
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Working hip
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Sit back into the pocket and load the glute.
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Working foot
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Keep the foot pointed straight ahead. Do not let it rotate open.
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Knee alignment
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Keep the hip, knee, and foot in a straight line.
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Non-working leg
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Keep it completely straight to create length through the adductor.
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Return to standing
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Push the floor away and drive back up with intent.
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Common Mistakes
Stepping too far. Taking an excessively wide step leaves the player in a weak position with no strength underneath them to push back up. Find a range of motion that allows you to stay stable and powerful.
Allowing the working foot to turn out. The foot should remain pointed forward. If it opens up, the position becomes less stable and does not transfer as well to the strong positions needed for puck protection.
Leaning too far forward. This shifts the body weight onto the ball of the foot and makes it difficult to load the glute. Sit back into the hip instead.
Bending the non-working leg. Keep that leg straight. It is how you build length and mobility through the adductors.
Programming and Application
Start with bodyweight lateral lunges for 2 to 3 sets of 6 to 8 reps per side and slowly build up to 12-15 reps. Slow the exercise down and own the bottom position before adding resistance.
Once the movement is clean, the lateral lunge can be loaded in several ways:
•Kettlebells or a barbell in the front-rack position
•A single dumbbell held at the chest or on the working-leg side
•Two dumbbells, one in each hand
•Bands or cables
The rule when adding weight is simple: the movement should look exactly the same. If loading causes the knee to cave, the foot to turn out, or the torso to collapse forward, reduce the resistance and build the pattern first.
Final Thoughts
The lateral lunge is more than a leg exercise. It trains the strength, mobility, and control that hockey players need to protect the puck, stay low, and push powerfully into the ice. Master the bodyweight version, own the hip position, and then progressively add load. That is how gym work turns into a stronger, more explosive player on the ice.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
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