Side Lunges

Side lunges are an excellent exercise that strengthens the inner and outer thighs as well as the 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 different directions.

Correct form and technique

Follow these steps to perform side lunges correctly:

  1. Stand upright with your feet hip-width apart and your hands in front of you for balance.
  2. Take a big step to the side with your right foot, keeping your left foot planted.
  3. Lower your body by bending the right knee and pushing your hips back as if sitting down, while keeping the left leg straight.
  4. Keep your upper body upright and your core engaged throughout the movement.
  5. Push strongly off 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 bending leg to protect the knee and activate the glutes more effectively.
  • Bent upper body: Keep your back straight and avoid leaning forward. Focus on pushing your hips back and keeping your chest upright.
  • Step too small: Take a big step out to the side to get a good stretch and work on the hips.

Modifications and variations

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

  • Beginner variation: Reduce the range of your step to the side if you find it difficult to maintain 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, step the leg backward and across to target the glutes from a different angle.

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, breathe in as you step out and lower your body, 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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