Lateral Lunge PositionThe starting position for the lateral lunge is a vertical one with your feet about hip width apart and your hands on your hips.
Actions of the Lateral LungeStart the lunge by stepping out to the side at about 180 degrees, retracting your hips while you step to the side and the whole while keeping your spine in a neutral position. As your hips retract your chest will start to come forward, so to counter this put your arms out in front of your chest at about 90 degrees, this will help to keep your balance while finishing the lunge. Once the leg you stepped to the side with is parallel with the ground then you have reached the bottom of the movement. Once at the bottom of the lateral lunge movement your stationary leg should be fully extended and your hips should be behind the leg you stepped to the side with. To complete the lunge you just have to push off with the leg you stepped to the side with, but ensure you push up in a slow and controlled manner.
Things to be Avoided with the Lateral Lungemake sure that no part of the stepping foot leaves the ground, so the sole of the stepping foot should be completely flat and secure on the floor throughout the entire movement.
do not allow the knee of the stepping leg to pass the toes
do not let your upper body drop below a 45 degrees
Muscles Worked by the Lateral Lunge
The lateral lunge as with all lunges is
gret for working the legs and will certainly help you to train your
legs. This type of lunge is a little more technical compared to the
other types of lunges mainly because of the lateral movement, so it
is important to note that injuries can be common with this movement.
Start off slow with lateral lunges until you have the technique down,
then you can start to get more aggressive with them, just be careful
of the ligaments of the knees especially the lateral ones as this
movement can put a lot of strain on them if done incorrectly.
