A traditional lunge is a great lower-body workout. It can be done anywhere, anytime, without any additional equipment. Modifying the lunge with a side bend increases the difficulty, giving you added benefits with this exercise.
Bowling’s finish position takes a lot of lower-body strength. Without a balanced, stable finish position, hitting your target is nearly impossible. Adding this modification into your lunge workout will help build the strength required to get through your next competition.
Stand with your feet about hip-width apart and parallel.
Next step forward into a lunge with a 90º knee bend. Take note of the knee in front—you will side bend towards that knee. Your opposite arm from the bent knee should be reaching towards the ceiling.
Continue reaching to the ceiling until you are back into the standard lunge. Then return to your standing position.
From here, alternate sides equally. This eliminates imbalances. Each side bend will crunch your obliques. The side that is shorter is your contraction and the side that is longer gets a bonus stretch.
This lunge workout requires no equipment and targets several muscle groups, including the quads, hamstrings, glutes, and calves. By adding this lunge workout into your exercise routine, you’ll increase mobility and flexibility. The lunge with a side bend helps prepare you for participating in sports like bowling that require a lunging motion, like the finish position. Repeat this exercise 10–12 times on each side to help improve your balance at the finish position.
With added balance at the finish position, you will hit your target more often, increasing your shot repeatability and leading to better scores. Watch How To Stretch Your Hamstrings and “How To Do a Rotating Lunge” for better overall performance on the lanes.