Enhancing Skills

Side Lunge

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell side lunge is a lower body exercise that primarily targets the glutes, quads, and hamstrings. It involves stepping to the side with one foot while bending the knee and keeping the other leg straight.

Stretch to do prior to exercise:

  • Quad stretch
  • Hamstring stretch
  • Glute stretch

Warm-up to do prior to exercise:

  • 5-10 minutes of light cardio, such as jogging in place or jumping jacks
  • Bodyweight lunges
  • Bodyweight squats

How to select the proper weight: Select a weight that is challenging but allows you to maintain proper form throughout the exercise. It is recommended to start with a lighter weight and gradually increase as you become more comfortable with the exercise.

Proper form:

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
  2. Step to the right with your right foot, keeping your left foot planted and your left leg straight.
  3. Lower your body by bending your right knee and pushing your hips back, keeping your left leg straight.
  4. Pause briefly at the bottom of the movement, then push through your right heel to return to the starting position.
  5. Repeat on the other side.

How to reduce the difficulty: To reduce the difficulty, you can perform the exercise without weights or by holding lighter weights. You can also decrease the range of motion by not lunging as deeply.

How to increase the difficulty: To increase the difficulty, you can hold heavier weights or add a pulse at the bottom of the movement. You can also perform the exercise on an unstable surface, such as a balance board or Bosu ball.

Number of reps: Beginner: 8-10 reps per side Intermediate: 12-15 reps per side Advanced: 18-20 reps per side

Estimated time for exercise: 10-15 minutes

Body Group:

Legs

Muscle Group(s):

Gluteus, Hamstring, Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

Hamstrings, Gluteus Medius

Tertiary:

Calves

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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