# @born.for.tennis on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DeAOSEno4ph
- **Gondola URL:** https://gondola.cc/posts/71337518-bornfortennis-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/7234290d02.jpg
- **Posted:** 2026-10-02T19:22:45.000+00:00
- **Account Owner:** Abdullah Ojel (@born.for.tennis) — https://gondola.cc/born.for.tennis

## Caption

5 lunges variations! 🎾 Details 👇🏼

These five lunge variations are essential for tennis players as they systematically build the lower-body stability, core rotation, and mobility required for explosive court coverage and stroke production

Alternating lunges strengthen deceleration and rapid change-of-direction ability.

Lunges with a twist build thoracic rotation and core control for generating rotational power in forehands and backhands.

Reverse lunges target the posterior chain (glutes and hamstrings) to improve braking power and safeguard knee health during heavy split-steps.

Split squats enhance single-leg balance and hip flexor stability needed to hold a low, grounded stance.

Overhead lunges with a stability ball stretch the latissimus dorsi while building shoulder and core stability under tension, directly mirroring the kinetic chain mechanics of a powerful serve and overhead smash.

Note: you don’t need to do them altogether at the same day. But try to include them in a dedicated lower-body or tennis-specific session 2–3 times a week, performing 2–3 sets of 8–10 reps per side.

#tennis #lowerbody #workout #tennisfitness #tenniscoach

## Stats

- **Views:** 13,519
- **Likes:** 312
- **Shares:** 0
- **Comments:** 8

## Tags

tennisfitness, lowerbody, tennis, workout, tenniscoach

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