Work out while listening to a audio-book (or maybe listening to good music), do the stairs to go home or to work; you must learn to love all that it allows you to have "Two birds with one stone". To this list add the side lunges!
What makes this exercise so useful is that the more you perform, the more you become strong and mobile; in other words, you can welcome more toned glutes and say goodbye to tight hips.
Index
But how are side lunges done?
Start by placing your feet shoulder-width apart with your toes pointing forward; step sideways with your right foot by pushing as far out as possible.
Drop your hips down without leaning forward, keeping your left leg straight; the groin will stretch over the left leg, the soles of the feet must be completely on the ground and the toes always pointing forward.
Make sure your right knee follows the entire motion of your right foot. Push with force your right heel on the floor to give you momentum to return to the starting position.
Muscles involved
The extension of the ankle is made possible by the calf, the extension of the knee occurs thanks to the quadriceps and the extension of the hip is guaranteed by the simultaneous work of the buttocks and hamstring (hamstrings).
The inner thigh muscles are also involved both during the upward movement of the bent leg and during the downward movement of the straight leg (you can find out more about leg muscles here).
How many sets and reps?
Do at least 12 repetitions with the right leg and the same with the left leg for 3-4 series totals. Remember to master the movement very well before adding any load to your reps; bodyweight exercises are very useful and, even if they seem simpler, the concentration must be maximum.
Once you have mastered the side lunge movement you can do it with a dumbbell or kettlebell, or you can stay a few seconds in the lunge to spring before going up.
Classic or side lunges?
The main difference between these two exercises is the change in the plan of movement (forward for classic lunges and from right to left and vice versa for the lateral ones).
Lateral lunges cause greater activation of the gluteus medius and large; moreover, since the change of the plane of movement determines a greater destabilization, the core and the pelvis stabilizers are particularly involved.
Benefits of side lunges
Tension in the groin, hip and ankle can make this exercise challenging; the solution to make the movement more and more fluid is practice.
Side lunges will help you open your hips and strengthen your gluteus, inner thigh, and groin muscles.
Make this exercise an integral part of your training; side lunges are like avocado:
“Good on their own, but even better when paired with something spicy”.
Incorporate the side lunge into yours warm-up routine or as part of a circuit hiit. During training, side lunges match any strength movement such as squatting for the lower body and as a complement to the upper body exercises.
Do you do side lunges in your training sessions? Let us know and don't forget to subscribe to our dedicated Telegram channel ????
SUBSCRIBE HERE TO THE TELEGRAM CHANNEL