Difficulty level: Novice
Target Muscle: Quadriceps
Equipment: Sliders
Instructions for proper form
1. Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height (front rack position). 2. Engage your core and keep your chest up and back straight. 3. Place your sliders under both feet. 4. Step laterally to one side with your sliding foot while bending the knee of the lunging leg. 5. Keep your opposite leg straight and your front rack position stable. 6. Push through your lunging leg to return to the starting position and repeat on the other side. 7. Make sure to maintain a controlled movement throughout and keep your knees aligned with your toes.
Common mistakes to avoid
1. Letting the knees cave in during the lunge. 2. Rounding the back. 3. Not keeping the front rack position stable. 4. Moving too quickly and losing control over the movement.
Benefits
Specific benefits of the exercise
Improves lower body strength, particularly targeting the quadriceps. Enhances stability, balance, and coordination. Engages core muscles due to the front rack position.
Expected results and timeframe
With consistent training, expect noticeable improvement in quadriceps strength and stability in 4-6 weeks. Overall muscle tone in the lower body can also improve within this timeframe..
Who this exercise is best for
This exercise is best for novice individuals looking to build foundational lower body strength, athletes needing improved lateral movement, and anyone aiming to enhance balance and core stability.
Scientific studies supporting its effectiveness
Studies have shown that compound movements like lateral lunges improve muscle activation and strength more effectively than isolation exercises, leading to better overall lower body development.
Variations
Beginner modifications
Instead of using sliders, beginners can perform bodyweight lateral lunges to master form. Alternatively, reduce the range of motion while stepping to the side.
Advanced progressions
Incorporate heavier dumbbells or increase the speed of the lunge. Adding a rotation of the torso towards the lunging leg can further enhance core engagement.
Integrations
Complementary exercises
Complement this exercise with squats, step-ups, and deadlifts to strengthen the entire lower body.
Super set recommendations
Super set with goblet squats or Romanian deadlifts for a comprehensive leg workout, targeting both the quadriceps and hamstrings.
Sample workout routines
A sample routine could include: 1. Slider Double Dumbbell Front Rack Lateral Lunge (3 sets of 8-12 reps each side) 2. Goblet Squats (3 sets of 10-15 reps) 3. Calf Raises (3 sets of 12-15 reps).
Exercise combinations
Combine with lateral raises or dumbbell shoulder presses to engage upper body muscles while working the lower body.
Best time to do this exercise in your workout
This exercise is best performed in the strength training section of your workout routine, ideally after a warm-up and before finishing with core or accessory exercises.