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SIDE LUNGES : AN EFFECTIVE
LOWER BODY EXERCISE YOU
ARE NOT DOING
Side lunges is a fundamental strength training exercise for your lower
body.As it is a compound movement it works all the muscles in your
lower body and helps stabilize and strengthen your core and hip.
WHAT IS A SIDE LUNGE ? WHICH
MUSCLES DOES IT WORK?
In Daily life we do lot of movements and strength training exercises in
only one plane i.e backward and forward plane.So, side lunges is an
exercise that you perform in lateral direction rather than backward and
forward direction.
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Muscles worked in side lunges :
● Glutes
● Hamstring
● Quadriceps
Regular squats and lunges do not works side portion of the hip very
effectively .This variation works best for gluteus medius if you are doing
it correctly you'll feel after you wake up the next day.They work same
muscles as in regular lunges but in a different way.The main difference
between regular and side lunges is that regular lunges are more Gluteus
maximus dominant movement whereas Side lunges would train your
Gluteus medius(present in side portion of the hip).Stabilizes hip and
therefore knee also.Reduces the muscle imbalance and prevent injury.
IMPROVEMENT IN MOBILITY AND
PREVENT INJURY
Most of us do workout in only one plane (forward and backward),so add
this exercise in frontal plane (side to side )to experience some new
stimulus to your muscles. Strengthning of Gluteus medius is more
important stabilizing the hips. It’s a important functional movement
especially for runners.It is more beneficial for the cyclist who stays in
forward and backward movement for a prolonged period of time. Thus
,reduces joint and muscle stress from consistent repetitive movement.
STRECH THE HIPS AND GROIN AREA
Most people don't move laterally so muscles get tighten which increases risk of
injury and poor mobility.Thus by doing side lunges you open up those tight
muscles
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HOW TO PERFORM LUNGES ?
As with any type of strength training ,if you do not perform with a proper
form you can cause more harm than good.Any lower body exercise if you
perform with a poor form can stress your joints and leads to muscle
imbalance.
1) Stand up straight with your feet together and hands clasped in front of
you.
2) Step wide out to the right and lower that leg down into a lunge with
the knee bent and in line with the foot.
3) Sink your hips backward as you lunge so that the right knee does not
hyperextend over the toes of the right foot.
4) Keep the other leg straight but not locked at the knee. Both feet should
have toes pointing forward.
5) Push your right foot off the floor to return to standing.
6) Repeat with the left leg.
OTHER VARIATIONS OF LUNGES AND
PROGRESSION
1) For beginners: If you are a beginner ,you can perform this exercise
in easiest way by reducing range of motion.Don't step the leg so out far
and sit upto the depth at which you feel comfortable.
2) Adding weight : For further progression ,you can hold a kettle ball
in your hand and perform this exercise.Do this variation once you start
feeling comfertable with Beginner's variation.
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3) Jumping side lunges : This is an another variation which adds
power and agility to your workout.Jump from side to side to get another
benifit of cardio.
4) Using a slider : Put a slider under the lunging foot.You'll feel
slightly different muscle groups worked.
The side lunges is a great variation you must add to your workout routine
to get the best result for your lower body.
The author Nikhil Dhane