Lunges are an effective body weight exercise that targets the hamstrings, quadriceps and gluteus muscles. Though traditional forward lunges are perhaps more commonly used in workouts, the lateral lunge should not be overlooked. Lateral lunges work the same muscle groups as forward lunges do, but they change the angle from which these muscles are trained, helping you optimize a lower body workout.
Lateral Lunge
The lateral lunge exercise is similar to the traditional forward lunge in its execution and the muscles it targets. The lateral motion of the lunge, however, engages the muscles and forces them to contract in a slightly different way, which results in a better and more effective thigh workout when combined with traditional forward lunges. It is important that you learn how to properly perform lateral lunges. Bad technique can place unnecessary strain on your knees and lead to injury. If you have knee problems, lunges may not be a suitable exercise for you.
Execution
Stand straight with feet together, your arms up at shoulder level with elbows pointing out to the sides, and one hand on top of the other in front of your body. Take a large lateral step to your right and squat through your right hip while bending at the right knee. Keep your feet flat on the ground and toes pointed forward. Your left leg should be straight. Maintain a straight back while you lunge and always look up and ahead to encourage proper form. Hold your squat position for one count as you exhale, and then press down through the heel of your right foot to propel yourself back to the starting position. Repeat the movement toward your left side. This constitutes one repetition. Perform the prescribed amount of repetitions and sets for your workout.
Lateral Lunge with Biceps Curl
The lateral lunge can be enhanced by incorporating an upper body strength movement. Stand straight with feet together as you would for a normal lateral lunge. Hold a pair of dumbbells in front of your thighs with your palms facing forward. Begin your lateral lunge and keep the dumbbells steady as you're moving. Pause once you've reached the full squat position of the lunge and curl the dumbbells up toward your shoulders slowly while maintaining a straight back throughout. Lower the dumbbells back down and push off with your foot to return to your starting position. Repeat the movement on the other side. Perform the number of repetitions and sets prescribed for your workout.
Tips
When lunging laterally, keep the knee of your squatting leg behind your toes. Leaning forward too much to the point where your knee juts out in front of the toes places strain on your knee. Also, don't lean out past the side of your foot with your knee. Focus on planting your foot firmly on the ground and then squatting into this position, rather then leaning sideways. The purpose of the lateral lunge is to strength train your muscles and not to stretch them.
Member Comments