Benefits: While forward lunges hit your glutes and hamstrings, this variation—often just called the plain ol' lunge—also zeros in on your quads for awesome thigh strength and definition, says Perkins. A common mistake when performing a side lunge is that individuals often step too wide and are unable to align the tibia (shinbone) over the placed foot and the knee falls inside the foot. Side Lunges, will generally burn about 100 calories for every 10 minutes you do the workout. Lunges are one of the best all-around exercises you can do, since they target so many muscle groups at once. What Equipment Is Required To Do A Side Lunge. In other words, your butt works harder during lunges when you hold a single dumbbell in the hand that's opposite the working leg (i.e.

In this case, simply shorten the width of the step taken to allow you to align the tibia over the placed foot. Once you master the proper form for side lunges, you can try adding hand weights to your routine. (Here's a total guide to how to do forward lunges.). Using a barbell, dumbbells or just your own body weight, you can use the side lunge to target your glutes, quadriceps and adductor muscles. Forward Lunges. While traditional lunges are great, it can be fun to mix it up with other variations like side lunges, which help you target the glutes more directly without being much more complicated. Stationary lunges. Sliding Lunges .

Stand with feet hip-width apart, the ball of the left foot resting on the paper plate or Gliding Disc. The side lunge is a great exercise that works several major muscle groups in your lower body.

This sliding lunge is a new twist on a standard exercise, involving the muscles of the hips, glutes, and thighs in different ways.You can do this exercise using a paper plate or Gliding Discs. While activation of the quads was similar in both carrying positions, the glute medius (your upper glutes) was activated to a much greater degree when the dumbbell is held on the back leg side. How Many Calories Do Side Lunges Burn? 5. Muscles Used in a Side Lunge. Stationary lunges target your glutes, quadriceps, and hamstrings.

N/A. If you’re looking to strengthen your lower body and shape your butt and thighs, lateral lunges make a smart addition to your current strength-training routine.. “Side lunges work your glutes, quads, and adductors,” explains Openfit fitness specialist Cody Braun. The lunge is a lower body exercise that targets the glutes in your hips and butt along with the hamstrings and quadriceps in your thighs.

1. Benefits of the Side Lunge. In this short video, Chris Freytag demonstrates how to do side lunges to work the legs, glutes, and thighs. One variation, side lunges, are particularly great at targeting your hamstrings, quads, glutes, and inner and outer thighs.

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