The Bilateral Lunge is a dynamic abductor stretch and adductor stretch, which reduces the risk of injury for the hip musculature.
Additionally, the bilateral lunge adductor stretch also optimizes power-production capabilities and improves flexibility and stability by increasing muscle tissue temperature.
The dynamic abductor stretch and adductor stretch is one of the essential dynamic stretching exercises for tennis players because it warms up the musculature necessary for stroke production and lateral movements along the baseline.
Therefore, the bilateral lunge should be a part of your dynamic warm up routine that you perform prior to playing tennis.
Find out more about the benefits of a proper warm up routine.
Even though you might have done some running prior to doing your dynamic stretch routine, do a few easy warm up lateral lunges before you do the bilateral lunges at full range of motion to avoid pulling the adductors.
You want to take a step sideways to your left and bend the knee in a controlled fashion until the left knee is at 90 degrees and the right leg is straight.
Make sure to keep the weight on the heels so that your knee doesn’t protrude over the toes. Then push off with the left foot again and return to athletic stance.
Now perform a lateral lunge to the other side.
Abductor & Adductor Stretch Progression
This is also a great time to mentally prepare yourself.
Make sure you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, athletes are not focused and they just go through the motions. They become sloppy. Especially when it comes to maintaining dynamic stability.
Here are the progression levels:
- Beginner: look down during the action
- Advanced: look forward during the action & increase speed
- Professional: close your eyes
As a beginner you want to perform the stretch in a controlled fashion, especially during the lunge, so that you can maintain dynamic stability throughout the stretch.
Advanced athletes can speed up the action to increase the dynamic stability requirements.
Professional athletes can close their eyes during the action. That makes it even more difficult to maintain dynamic stability throughout the action.
Abductor & Adductor Stretch Description Summary
- Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point slightly outward (10˚-20˚)
- Step sideways with the left foot and bend the left knee until left knee is at 90˚ and right leg is straight; knee must not move beyond toes; toes point slightly outward (10˚-20˚)
- Push-off with the left foot and return to athletic stance
- Lunge to the right side until right knee is at 90˚; knee must not move beyond toes; toes point slightly outward (10˚-20˚)
- Hip Abductors
- Hip Adductors
More Dynamic Stretches
Of course we have more great dynamic stretches that you can do before you start playing tennis to get yourself prepared and ready for action.
Simply chose 6-8 dynamic stretches for your dynamic stretch routine that warm up the major muscle groups of the legs, hip and core and you are ready to go!
Here are a few suggestions:
- Lunge & Overhead Reach Dynamic Stretch
- Butt Kicks Dynamic Quad Stretch
- Quick Carioca Dynamic Stretch
Other Abductor & Adductor Stretches For You
Apart from the dynamic abductor stretch and adductor stretch we have some other stretches for you that target the muscles acting on the leg.
You can use these stretches during the cool down once you are finished with your match or training session.
Simply click on them to learn more or watch the videos:
In this section we provide you with some more workouts and training tips you may be interested in to optimize your training: