Bilateral Lunge With Bar Rotation For Tennis

Exercise 6.62 from Chapter 6 of Advanced Concepts of Strength & Conditioning for Tennis. Watch the complete movement and compare the footage note with the book’s technique.

Exercise Video

Starting Position

Stand with both hands on the weighted bar and room to step laterally in both directions.

How To Perform The Exercise

Step sideways into a lateral lunge, rotate the trunk to each side, push back, then repeat to the other side. Keep the supporting foot planted and control the return.

Book Setup And Video Note

Modified demonstration: the athlete performs the bilateral lateral-lunge and rotation pattern, but holds the bar below the chest-height position specified in the book. Consult the book for its straight-arm and elevated-bar cues.

Equipment: Weighted bar
Book Difficulty Level: 4 of 5

Progressions And Related Exercises

Browse Strength For Performance exercises or explore tennis workouts for a complete training session.

For the canonical technique and progression, see Advanced Concepts of Strength & Conditioning for Tennis, exercise 6.62.