Lateral Lunges


Level:

Beginner

Type:

Compound

Strength

Main Muscle:

Quads

Secondary Muscle:

Glutes

Hamstrings
Calves
Lower Back

Equipment:

Barbell

Instructions:

1) Start by standing straight with your feet shoulder width apart and a barbell resting across your traps. If you're using dumbbells, hold a pair of dumbbels next close to your body or a single dumbbell in front of your chest with both hands holding it (close to your chest). Push your shoulder blades back and look straight.


2) Inhale and  step laterally (to the side) in a wide stance. Descend until your working thigh is parallel with the floor and your trail leg (the opposing one) is fully extended and is diagonal to the floor.


Keep your back straight with a slight arch in your lower back and your push your chest out throughout the movement. 


3) Exhale and push through your working leg's heel and extend the knee as you push yourself back to the starting position.


Remember to first push yourself up into the wide stance with your working leg and then bring your feet back to shoulder width apart. Do not push yourself immediately back to the feet at shoulder width apart as you will be sacrificing your balance.