Combining two exercises together that work different muscles saves you precious time in the gym. The lunge works your legs and gluteus muscles, while the lateral raise works your shoulder muscles. Combine these two exercises to work all these muscles together. Based on your fitness level, choose from one of several different variations of the lunge with lateral raise exercise.
Stationary Lunge with Lateral Raise
The stationary lunge is the most basic lunge, because you do not move your feet. Use a resistance band or dumbbells to do this exercise. If you use a resistance band, step on the middle of the band with your front foot. Take a split stance with one foot in front of the other. Drop into a lunge by bending the knee of your front leg. Stop when your thigh is parallel to the floor. As you straighten your knee, lift your arms out to your sides. Lower your arms as you bend your knee for the next repetition.
Rear Lunge with Lateral Raise
Hold a dumbbell in each hand with your arms relaxed at your sides and your palms facing you. Start with your feet together. Step back with your right leg and dip into a lunge by bending your left knee. The left leg is the working leg. Stop when your left thigh is parallel to the floor and your right knee is a couple inches above the floor. As you drop down lift the dumbbells out to your sides. Push through the heel of your left foot to stand back up, relaxing your arms back down at your sides as you stand.
Forward Lunge with Lateral Raise
The forward lunge is the most challenging lunge exercise. Start in the same stance as you do for a rear lunge with lateral raise. Step forward with your right foot, rolling heel to toe to soften the landing. When your right foot makes contact with the floor, bend your knee to drop down into a lunge. While you descend, lift the dumbbells out to your sides. Push forcefully through your right heel to power yourself back up to a standing position. Lower your arms to your sides as you stand back up.
Other Variations
Add a lateral raise to any type of lunge to create a combination exercise. For a side lunge, you step out to the side instead of directly forward. This targets your inner thighs more than a forward lunge does. A walking lunge is a forward lunge with forward movement. As you stand up from the lunge, you pull your rear foot forward, instead of pushing your front foot back. This results in you "walking" forward.
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