Lower Body: Back And Side Lunges Video

Side and back lunges help work the body's core and lower body. Learn how to perform back and side lunges properly from a certified trainer in this workout video.

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Hands on hips
Step back into lunge
Alternate steps
Implement side steps

About this Author

Keith Irace has been a certified trainer for 16 years. He is currently the regional group fitness manager for Equinox Fitness Clubs in southern California and a trainer for iTRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi. I'm Keith Irace, and welcome to Lower Body. Today's move is a side and back lunge. We're going to start by setting up our back lunge, so I want you to step your feet a little narrower than hip distance apart and I think for balance, hands at the waist is a good place to start and all we're going to do is step back into a lunge and together. So we're just going to alternate that move stepping back, stepping back. So the important thing to remember here is that the power is in the leg that's in front. We don't push off the back leg. You just sort of set the ball to put down and then power up with that opposite leg. Let's do six more here. Six, and together, five together, four, three, two, and one. Now set up your side lunge. You're just going to step simply side to side. We don't want to turn the toe out too much. You keep your feet fairly parallel. This is what it looks like. You go side and in, side. Now especially on this side lunges you should really be able to sink into the hip joints. You release the hip joint and really drop your weight into that outside foot. Good. Sink, you got it. Let's do eight more here and seven and six. Now you can open up your range of motion a little bit, step a little wider last four, and three, and two, and one. Now we're going to challenge our core stability by putting those moves together. Two back, two side, starting with your right leg. Ready? Let's go back together, back together, now side, side together and side. Do it again. Back together back, now we go side, side, really sink. Do it again, back, hang on to your balance, pull those core muscles and we go side and side, two more times through gang, beautiful, and back, side and side, side and side. Last time through, back, go for it, side, go deep, go deep, side, and side. Good work. Shake those legs out a little bit, grab a stretch if you can. Thank you for joining me today for Lower Body. That was back and side lunges. I'm Keith Irace, and I will see you next time.

Lower Body: Back and Side Lunges Video

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