Exercise For Confidence: Lunge Pallof Raise

Exercise For Confidence: Lunge Pallof Raise

What amazes me about the fitness industry is the overwhelming amount of rehashing going on.

To some degree, we all are stealing each others’ shit and just re-wording it to make it our own. I mean who wouldn’t? There’s an excess of functional training bloggers trying to re-invent the wheel to get noticed.

Not that you’re not special, but…you’re not that special. 

Eventually people are going to catch on to you using the phrase “core stability” 56,208 times. Eventually people are going to realize acrobatic exercises with a bottoms up kettlebell side plank while attached to a cheetah with a resistance band is stupid.

People want novelty, yes. But they also want application.

This all reminds me of a video JP Sears made recently poking fun at functional training. Take a look:

“Battle ropes give my body the capacity to shake people’s hands.”


I guess you can say I’m a part of the functional crowd, as I work with soccer players. But rarely do I program exercises to make my clients “ooooh” and “ahhh.” At the end of the day, simplicity wins for both performance and safety.

Here is this week’s Exercise for Confidence:


Why I like it:

– Well, first off, the dude in the video asked for my number, so yeah. It gets the dudes. (I politely declined, though).

– The rear leg receives an extra hip flexor stretch, which is good for relieving athletes from hip tightness and overcompensation of the anterior side of the body.

– Core stability. <—- I’m an asshole, but I had to.

– Speaking of core stability, what does this even mean?

Stability is the ability to prevent unwanted to movement, which in this case, is the anterior and posterior oblique subsystems. With the split stance nature of this exercise, you’re also getting lateral subsystem work.

All of these muscle groups should be firing in order to keep the hips and core stable. This all translates over to holding off defenders in soccer, controlling your body when landing, and absorbing forces when decelerating and changing direction quickly. Essentially, the body is one giant “X” that works together to prevent inefficient movement and allow efficient movement.

– The exercise is also good for addressing asymmetries in the pelvic region. Most commonly, I’ll see something like this in female athletes:

Whacky, right?

If one side of the pelvis is higher than the other, then that side may need mobility attention. Or, the other side may need some love with strength and balance drills that target the hip external rotators.

This week’s exercise is a good start to see if one side in unbalanced and there is lateral shifting.

Enjoy and let me know if you need pelvic alignment exercises.



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