Side Lunges

Why Is This Exercise So Effective?

This is one of the few exercises that works the body in a side-to-side movement. Moving from side-to-side is especially important for all varieties of sports training. This variation of the Lunge builds the supporting and stabilizing muscles of the hip area as well as the thighs.

How To Do It

• Stand with a barbell across your shoulders like you are doing a regular Barbell Lunge.
  
  
• Step out wide to one side and squat down on that leg, keeping the other one straight out so that your weight is shifted over towards the bent leg.
  
  
• You can let your anchor foot roll onto its side (not keeping the sole of your foot down) or you can keep it flat on the floor, whichever you find more comfortable or effective.
  
  
• Push off explosively from the bottom and stand up then step to the other side.
  
  
• You can do this exercise all one leg then all on the other as well if you wish.
  
  
• Be sure not to lean forward too much.
  
  
• Another thing to be aware of is that when you are using heavy weight, don’t lunge quickly to the side as the movement creates a great deal of momentum that can be hard to stop. The knee doesn’t bend to the side.
  
  
• As long as you control the momentum by doing the movement deliberately and under complete control, you will have no problems with this exercise.

With Dumbbells

Side lunges can also be done with dumbbells.

• Hold one dumbbell behind your back (the one on the same side you are lunging) so it doesn’t bang into your thigh as you execute.
  
  
• Use one leg as an anchor and step directly to the side.
  
  
• Your trunk should stay upright and don’t look down.

How to incorporate this exercise into your workouts:

This exercise should be done near the beginning of your leg workout while your thighs are fresh and able to deal with the lateral movement required by it.

• The knee does not bend sideways, therefore for safety reasons, do this one while your legs are best able to handle the movement in that direction.

Common Errors

1. Lunging too quickly

As mentioned before, moving to the side too quickly can put the knees at risk due to the momentum of the weight. Always do this exercise slowly and under control.

2. Improper body position

Strive to maintain a fairly upright body position. Keep an arch in your lower back and keep your abs sucked in. Keep looking forward throughout the movement.

Tricks

1.Stay down

This exercise can also be done without pushing up to a standing position.

• Squat down in a very wide stance then shift your weight from one side to the other, raising your center of gravity up and down as you move from side to side.
  
  
• This is a very good exercise for skaters (figure, hockey, speed, etc.)