Elevated Side Lunge
The Elevated Side Lunge is a dynamic lower body exercise that targets the quads, hamstrings, glutes, and inner thighs. This compound movement not only strengthens and tones the muscles of the lower body but also improves flexibility and balance. To perform the Elevated Side Lunge, you will need an elevated surface such as a step or a sturdy platform. Stand facing the step with your feet hip-width apart. Lift your left foot and place it securely on the step, keeping your hands on your hips or extended out in front for balance. From here, activate your core muscles and begin by bending your right knee and lowering your right hip down towards the ground, as if you were sitting back into a chair. Keep your chest lifted and your left leg straight, with your foot firmly planted on the step. Push through your right heel to return to the starting position and repeat the movement for the desired number of repetitions. Once completed, switch sides by placing your right foot on the step and repeating the exercise on the opposite side. Remember to maintain proper form throughout the exercise. Keep your knees aligned with your toes, your back straight, and avoid leaning forward or backward. It's also essential to warm up before attempting this exercise to prevent injury and cool down afterward to aid in recovery. Adding the Elevated Side Lunge to your workout routine can help you build lower body strength, improve your balance, and enhance overall athleticism. Try incorporating this exercise into your leg day or full-body workouts for a challenging and effective lower body workout.
Instructions
- Stand with your feet hip-width apart, toes pointing forward.
- Place your right foot on an elevated surface such as a step or a sturdy platform.
- Keep your left leg straight while you extend your right leg out to the side.
- Lower your body down into a lunge position by bending your left knee and pushing your hips back.
- Keep your chest up and your core engaged to maintain stability.
- Push through your left foot to return to the starting position.
- Repeat the movement for the desired number of repetitions on one side.
- Then switch sides and perform the exercise with your left foot on the elevated surface.
- Remember to maintain proper form and breath control throughout the exercise.
Tips & Tricks
- Focus on maintaining a strong core throughout the exercise to stabilize your body.
- Engage your glute muscles by pushing through the heel of the standing leg.
- Control the movement and avoid any sudden or jerky motions.
- Increase the challenge by holding a dumbbell or kettlebell in the opposite hand of the moving leg.
- Prioritize proper form over depth of the lunge. Ensure your knees are aligned with your toes and your back is straight.
- Perform the exercise on a stable surface to minimize the risk of injury.
- Utilize slow and controlled movements to maximize muscle activation and stability.
- Incorporate the elevated side lunge into a well-rounded leg workout routine for balanced muscle development.
- Consult with a professional fitness trainer or instructor to learn the correct technique and progressions for this exercise.
- Remember to warm up before starting the exercise to prepare your muscles and joints for the workout.
