Side Lunges: Work Legs, Glutes & Core
Side Lunges are a very effective lower body exercise that requires no equipment and allows you to work your core, glutes and legs without putting strain on your knees.
They help with hip mobility and can improve your strength and stability.
To complete a side lunge, start with feet hip width apart and abs engage. While keeping your toes forward, step your right leg out to your right side. Bend the right leg and stick your butt out behind you while keeping your trunk facing forward and your kneecap facing the same direction as your toes.
To return to the start position, push off the right foot while keeping the left leg straight. Your core and left glute muscles will help you get back to your hip width standing position., Repeat on the left side,
The muscles engaged while doing a side lunge:
Quads: front, top part of your leg, that extends (straightens) your knee while you’re moving your leg to the side
Hamstrings: back, top of your leg, which flexes (bends) your knee and helps to extend your hip
Gluteus Maximus: the largest muscle in your butt helps you to stabilize and maintain balance when you push out of the side lunge position and return to your start position
Adductors: the inner thigh muscles, help you to pull your leg inward
Abductors: the muscles on your outer thigh/hip, provide stability to the hip joint during the lateral movements of your lunging
Calves: muscles in the back part of your lower leg, help to stabilize your ankle
Abs: Your core muscles provide stability and support throughout the side lunge movement
As with all exercises, there should be no pain in any of your joints. If you experience pain, stop immediately and consult with your doctor if the pain persists.
If you have any questions, please feel free to contact me.
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