Lunges of any kind are great exercises because they work the legs unilaterally – meaning one at a time. This helps to even out any imbalances you may have between sides and ensures one side isn’t doing more of the work. In addition, I like the Lateral Lunge in particular because you’re moving in the frontal plane (so side to side rather than up and down like in a squat or deadlift) which we do a lot of the time when we’re skiing, making the lateral lunge a great addition to your ski fitness workout.
In this blog I’ll explain which muscles are targeted by the Lateral Lunge, how to perform it correctly and I’ll give you a few variations of it you can try.
Muscles Worked in a Lateral Lunge
The key muscles working in a Lateral Lunge are the quadriceps, hamstrings and gluteals.
These major muscles groups are supported through the movement by the muscles of the calves and the core.
How to Perform a Lateral Lunge
1. Stand with your feet hip width apart, draw your tummy in and engage your core. Place your hands on your hips.
2. Lift your right foot and take a large step to the side, placing your foot down with your toes pointing forwards.
3. Bend through your ankle, knee, and hip of your right leg to lower your hips down behind your right knee. Keep your left leg straight.
4. Squeeze your right glute and push off your right heel to return to where you started.
5. You can continue on the same leg or alternate.
Tips:
· Keep your core engaged throughout the exercise to maintain good posture.
· If your trailing leg is bending, try taking a bigger step.
· Keep your heels on the ground.
Lateral Lunge Variations:
1. With a dumbbell – add a bit of weight once you’re comfortable with the movement.
2. Goblet Lunge – increase the stability of your base by keep your feet set so you can use a heavier weight.
3. Explosive Lunge – add a power training element.
4. Cossack Lunge – challenge your flexibility and mobility.
With these variations the Lateral Lunge can be used at all stages of training and for all abilities. Add it into your workouts and your ski legs will thank you!
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