A lunge to the side, targeting the inner and outer thighs.
- +Targets inner and outer thighs
- +Enhances lateral mobility
- +No equipment required
- –Risk of knee strain if done incorrectly
- –Requires good form and balance
- –May be tough for beginners
This exercise targets:
Hamstrings
Adductors
Hamstrings
Glutes
Glutes
Abductors
Quadriceps
Quads
Ratios are approximate and can vary depending on form and technique.
How to perform
- Hold one dumbbell at your chest (goblet), stand tall, feet hip-width
- Brace your core, keep chest up, toes pointing forward
- Step out wide to the side
- Sink hips back and down over the stepping leg; other leg stays straight
- Keep the knee of the stepping leg tracking over toes; heel stays down
- Go as low as comfortable, then push through that heel to stand back
- Return feet together and repeat on the other side
- Breathe in as you lower, out as you stand