Vibration Plate Lunge
Forward lunge on a vibration plate — adds nervous-system stimulus to the standard lunge.
Level: Foundation
Primary: Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Lunge Unilateral
Type: Light Activity Strength (Weight Lifting)
Equipment: Vibration Plate
Sports: Basketball Football Lacrosse Soccer Tennis
Target muscles
The quads and glutes of the front leg drive the work. The vibration adds continuous stimulus.
How to perform
Setup
Stand on the vibration plate.
Execution
Step one foot forward into a lunge, bending both knees to approximately 90 degrees. Keep the torso upright and front knee tracking. Drive through the front heel to return.
Common mistakes
- Step too short.
- Pushing off back foot.
- Torso pitching forward.
- Letting back knee crash.
- Same load both sides without checking.
Progressions and regressions
Regress to bodyweight lunges. To progress, add dumbbells.
Programming notes
Single-leg work. 3 sets of 8-12 per side, twice a week.
