Bodyweight Alternating Lateral Lunge

Instructions for proper form

Stand with your feet shoulder-width apart. Step out to the right with your right foot, keeping your left leg straight as you bend your right knee to lower your body into a lunge. Make sure your right knee stays above your ankle and does not extend past your toes. Push through your right heel to return to the starting position and repeat on the left side. Maintain an upright torso and engage your core throughout the movement.

Common mistakes to avoid

Avoid letting your knee collapse inward when lunging. Ensure that your torso remains upright and doesn’t lean forward excessively. Don’t rush through the movement; maintain control and proper form.

Benefits

Specific benefits of the exercise

Helps to improve lower body strength, particularly in the quadriceps, while also enhancing flexibility in the hips and groin. It also aids in developing balance and coordination.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect increased strength and endurance in the quadriceps within 4-6 weeks, along with improved flexibility in the hip region..

Who this exercise is best for

This exercise is ideal for beginners looking to build lower body strength, or anyone who needs to improve their balance and mobility without the use of weights.

Scientific studies supporting its effectiveness

Studies have shown that bodyweight exercises, including variants of lunges, can significantly improve muscle strength and flexibility in beginners. Research indicates that compound movements like lunges engage multiple muscle groups efficiently, making them effective for overall strengthening.

Variations

Beginner modifications

If this is too challenging, reduce the range of motion by only stepping out a short distance or do a static lunge (hold the lunge position). You can also do the exercise without lunging fully, just stepping side to side.

Advanced progressions

For a more advanced version, you can perform a lateral lunge with an added jump as you push off the lunging leg. Alternatively, you can increase the range of motion or add resistance with weights held at your sides.

Integrations

Complementary exercises

Complement the lateral lunge with exercises like squats, glute bridges, and calf raises to develop the full lower body strength.

Super set recommendations

Pair the bodyweight alternating lateral lunge with bodyweight squats or push-ups for a super set that targets both the lower and upper body effectively.

Sample workout routines

An example routine: warm-up with dynamic stretches, perform 3 sets of 10-15 alternating lateral lunges, followed by 3 sets of 10 push-ups and 3 sets of 15 bodyweight squats. Cool down with static stretches focusing on the lower body.

Exercise combinations

Combine lateral lunges with forward lunges or step-ups to create a comprehensive lower body workout that targets multiple muscle groups.

Best time to do this exercise in your workout

Incorporate this exercise in the warm-up or after your main lifts to focus on mobility and strength endurance, ideally in the middle part of your workout routine.