Side Lunges

Side lunges are an excellent exercise that strengthens inner and outer thighs as well as hips. This exercise differs from traditional lunges by moving sideways, making it ideal for working on stability and mobility in the hip area. Side lunges not only improve your balance but also your ability to move freely in various directions.

Correct form and technique

Follow these steps to perform side lunges correctly:

  1. Stand upright with your feet hip-width apart and hands in front of you for balance.
  2. Take a large step to the side with your right foot, keeping your left foot planted.
  3. Lower your body by bending your right knee and pushing your hips back as if you're sitting down, while your left leg remains straight.
  4. Keep your upper body upright and your core engaged throughout the movement.
  5. Push off strongly with your right foot to return to the starting position.
  6. Repeat on the opposite side.

Common mistakes

Avoid these mistakes when doing side lunges:

  • Too much weight on the toes: Make sure to push off with the heel of the bent leg to protect the knee and engage the glutes more effectively.
  • Leaning upper body: Keep your back straight and avoid falling forward. Focus on pushing your hips back and keeping your chest upright.
  • Too small step: Take a big step to the side to achieve a good stretch and work on the hips.

Modifications and variations

If you want to modify side lunges or make them easier, you can try these variations:

  • Beginner variation: Reduce the distance of your step to the side if you're having trouble maintaining balance or depth in the movement.
  • Side lunges with weight: Hold a dumbbell or kettlebell in front of your chest to increase resistance and challenge the muscles more.
  • Curtsy lunge: Instead of stepping straight to the side, bring your leg back and across to target the glutes from a different angle.

Number of repetitions and sets

A good starting point for side lunges is to perform 3 sets of 10-12 repetitions on each side. As you become more comfortable with the exercise, you can increase the number of repetitions or add weight for extra intensity.

Breathing tips

To get the most out of your side lunges, you should inhale as you step out and lower your body down, and exhale as you push yourself back to the starting position. This helps you stabilize your core and move in a controlled manner.

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