Your legs move in a variety of ways and should be strengthened from a variety of angles. If you always perform your lunge to the front, it is time for a change. Step sideways into your lunge to improve your legs from a new angle, add variety to your training or to increase your flexibility.
Muscles
An effective lower body strengthening exercise, the sideways lunge uses most of your leg muscles for the movement. The front and back of your upper legs, quadriceps and hamstrings, contract to return from the lunge and to stabilize your legs. Your glutes are strengthened by the deep bend in your knee during the lunge. Your inner thighs, adductors, contract when your leg returns to the center position. The muscles on the fronts and backs of your lower legs, your tibialis anterior, soleus and gastrocnemius, are used to stabilize and balance your legs during the sideways lunge.
Description
A sideways lunge uses the weight of your body as resistance to strengthen your leg muscles. Stand tall with your feet underneath your hips and your toes facing forward. Step approximately 2 or 3 feet to the right with your right foot. Place your right foot on the floor with your toes facing forward or slightly turned out to the side. Keep your knee in line with your toes. Bend your right knee and shift your weight onto your right leg while at the same time preventing your right knee from moving forward over your toes. Keep your left leg straight. Step out of the lunge by pushing off the floor with your right foot. Return your right foot to start position. Repeat the sideways lunge on your left leg. Continue alternating sideways lunges for 10 to 15 repetitions.
Weighted
Increase the intensity of your sideways lunge by holding a dumbbell in each hand. Keep your arms straight and the weights near the side of your hips. Another way to increase the challenge of the sideways lunge is to perform all the repetitions on your right leg before you switch to an equal number of repetitions on your left leg.
Stretch
Use the sideways lunge as a flexibility exercise. Begin this exercise standing with your feet slightly wider than shoulder distance apart. Turn both feet slightly outward. Rest your hands on your hips, clasp them together in front of your body or straighten your arms at your sides. Keep your back straight as you bend your right knee in the direction of your toes. Maintain the bend for 30 to 60 seconds for a stretch in your hamstrings and inner thighs. Return to standing and then bend your left knee for the sideways lunge stretch.
