A side lunge targets the lower body muscles and involves taking a step to the side and lowering the body weight onto the stepping leg. It strengthens glutes, hips, and quadriceps and can be intensified with weights. Proper form and step size are important.
A side lunge is a lower body exercise that targets the muscles in your butt, hips, and legs. It is similar to other lunge exercises in that it involves taking a big step and then lowering the body weight onto the stepping leg, but a side lunge requires the athlete to take that step to the side rather than forward or forward. backward. There are some variations that can increase the intensity of the workout.
To perform a side lunge, an athlete should start standing with their arms hanging loosely at their sides. During the exercise, the athlete should feel free to use their hands, even if necessary for balance, as long as they are not providing momentum that could interfere with the effectiveness of the exercise. Feet should be shoulder-width apart. Throughout the exercise, it is important to keep the abdominal muscles tight so that they can provide adequate support to the core of the body. The back must also remain straight, and the head must face forward at all times.
To begin the side lunge exercise, the athlete takes weight off one leg and walks directly to that side. At this point, both legs are still straight, and the legs and the floor should form an equilateral triangle. From this position, the athlete bends at the hips and knee of the stepping leg, while he keeps the other leg straight. This will lower the body toward the floor and make the shin of the stepping leg more perpendicular to the floor. The athlete should continue to bend the knee until the shin is completely perpendicular to the floor and the knee is over the foot.
Most of the athlete’s weight will be on the bent leg at this point. Both feet should remain flat on the floor and your back should be straight. Once the athlete has bent the knee the correct amount, he must begin to straighten it again. The athlete must then reverse the order of the steps until he or she has returned to the starting position. The athlete must perform the same sequence while he steps with the other leg.
An important factor in correctly performing the side lunge is the size of the step. Going too far will make it impossible to bring the shin to a fully perpendicular position. Not stepping down enough will result in the shin being perpendicular before the knee bends too much, thus reducing the benefit of the exercise.
When an athlete performs the side lunge correctly, it provides several benefits. Mainly strengthens the glutes, hips and quadriceps. It also provides some benefits for the hamstrings and abdominal muscles and gives the hip and hamstring muscles a nice stretch. For those athletes who want to increase the intensity of the side lunge exercise, it is possible to hold a barbell or set of dumbbells to increase the resistance.
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