Suicide drills are normally performed while conditioning for a sport. They involve moving to various points along a straight line as fast as possible, while always returning to the starting point before moving farther along the straight line. Suicide lunge exercises follow this same line of logic but use lunges to move rather than running. Lunges work primarily the quadriceps and secondarily the glutes, adductor magnus and soleus.
Things You'll Need
- 5 cones or other place markers
Warm up by walking or jogging for 10 minutes.
Set up five cones in a straight line, each 10 paces away from each other. Stand by the first cone with your feet together and your hands on your hips. Shift your weight to your left leg.
Take a large step forward with your right foot, landing on your heel first. Bend your right knee 90 degrees. Do not allow your right knee to go beyond the toes on your right foot. Do not push your hips forward. Keep your back straight. Bend your left knee without touching it to the ground.
Stand up, shifting your weight to your right leg. Take a large step forward with your left foot and lunge toward the ground as you did with the right leg. Repeat lunging until you reach the second cone.
Lunge back to the first cone. Then lunge to the third cone and lunge back to the first cone. Lunge to the fourth cone and lunge back to the first cone. Lunge to the fifth cone and lunge back to the first cone.
Stretch your quadriceps. Stand with your left side next to a wall. Place your left hand against the wall for balance. Shift your weight to your left leg. Bend your right leg back, grabbing onto your right foot with your right hand. Hold for 20 seconds. Repeat on the other side.