FITNESS ACCORDING TO YOUR AGE: Lateral lunges, the easy exercise to define the waist and improve balance at 40
lunges are an effective exercise that works especially the
lower body. Specifically, it activates the glutes, hamstrings, and quadriceps. One type of lunge that also incorporates the inner thigh muscle is the
side lunge. Learn his technique, the best variations for you and what are the most common mistakes made when doing them.
if you have any
leg imbalance, you may want to incorporate lunges into your routine. While exercises like squats work both legs at the same time, lateral lunges focus on the legs.
legs individually. This helps you strengthen stabilizer muscles, improve balance, and create symmetry in both legs.
How to Do Side Lunges
If you’re familiar with lunges, learning side lunges is a natural progression. you will need true
space on both sides of you. For starters
no special equipment requiredbut as you develop more strength, which you will, you can choose to add weight to this great exercise.
upright with the
feet hip-width apart. Place your hands in front of your chest. Take a wide step with your left leg to the side of you. Both toes should point in the same direction and feet should be
leaning on the ground. Bend your left knee as you step out, keeping your hips back.
You should feel like you are
trying to sit on only one side of the bottom of your body in a chair. Release the position by pushing off your left foot to return to the starting position. Makes
a series of side lunges with the
left leg and then change to
Woman doing sports/PEXELS
Side Lunge Benefits
Like regular lunges, lateral lunges are a lower body exercise. They are mainly addressed to
large muscle groups of the legs, like
hamstrings and the
quadriceps. Side lunges also work the inner thigh muscles like the adductors and the outer glutes.
They can be easier on your lower back than squats, although they tend to be a bit
more difficultsince they require a certain
balance. Regularly performing side lunges can improve balance and stability (especially in the ankles and knees), which is
beneficial for the
daily life activities. Having a good balance makes it easier to go from sitting to standing, prevents falls and helps improve the technique of any exercise. That’s why lunges are so
good from 50 years.
Strengthening the legs with side lunges can be especially helpful for people who like to
skiing. When practicing this sport, the inner thigh muscles, such as the adductors, are activated. Since side lunges develop
force in the
outer and inner thighsare great moves to get ready for a day of skiing.
Side lunge variations
You can perform this exercise in different ways to meet your skill level and goals. So, you can try the side lunge
with chair, which can help with balance during exercise. be careful of
don’t lean too much forward if you are holding something in front of you. Catch with your right hand when you lunge to the left and with your left hand when you lean to the right.
To add intensity to your side lunges, move from simple bodyweight to holding
dumbbells In each hand. Instead of placing your hands in front of your chest, keep your arms at your
sides. As you lean to the side, the knee of your front leg should be between your arms, each holding a weight.
Woman doing leg exercises/PEXELS
Adding weight not only makes this exercise more advanced, but also contributes to the
progressive overload. As you progress, you can continue to increase the weight of the dumbbells. This helps you
force of the lower body and contributes to
build muscle over time. You can also use a kettlebell for an added challenge.
And then you have the
cossack squatwhich is similar to a side lunge, except that
you will go much deeper in it
range of motion, turning the foot out at the bottom. This is a more advanced bodyweight movement. Begin as you would a side lunge, moving your left foot out to the side. Once in the side step position, continue
lowering the buttocks towards the left heel and turn your right foot out, pointing your toes toward the ceiling. He steps back to return to the starting position.
Although side lunges are
suitable for beginners, it is important to practice proper technique to minimize the risk of injury. avoid these
common mistakes it will help you improve. Taking too small a side step while throwing doesn’t build strength or balance. On the other hand, taking too big a side lunge can strain the inner thigh and groin area. Use a
mirror it can be useful to make sure the alignment is correct.