Side Lunge with Knee Lift

Side Lunge with Knee Raise is a combination exercise that strengthens the lower body, including thighs, glutes and hips, while improving balance and stability. This exercise is ideal for increasing mobility and challenging the core muscles by combining a lateral lunge with an explosive knee lift.

Correct Execution of Side Lunge with Knee Raise

Follow these steps to perform the exercise correctly:

1. Stand with your feet hip-width apart and tense your core muscles.
2. Take a big step out to the side with the right leg, lowering into a lateral lunge by bending the right knee, keeping the left leg straight.
3. Push off from the right foot to come up to standing, bringing the right knee up toward the chest in an explosive motion.
4. Return to the starting position and repeat on the other side.
5. Keep your upper body upright and core stable to maintain balance during the movement.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

• Unstable knee: Make sure the knee of the bent leg points in the same direction as the toes and avoid letting it fall inward.
• Forward-bent posture: Keep your chest upright and avoid leaning forward too much in lunges.

Modifications and Variations

Adapt the exercise to your level of training:

• Beginners: Perform the movement without knee lifts to build strength and balance.
• Advanced: Add a dumbbell or kettlebell for extra resistance, or increase the speed for higher intensity.

Number of Repetitions and Sets

Perform 10-12 repetitions per side for 2-3 sets, depending on your strength and fitness. Increase the number as you get stronger.

Breathing

Inhale when you go down into lunges and exhale when you lift the knee. This helps you maintain control and balance.

Video Demonstration

Watch this video for a visual guide to properly performing the Side Lunge with Knee Raise: