Slider Double Dumbbell Suitcase Lateral Lunge

Instructions for proper form

1. Start by standing upright with your feet shoulder-width apart and a dumbbell in each hand at your sides in the suitcase grip. 2. Place your sliders under your feet. 3. Step to the side with your right foot, keeping your left foot on the slider, and lower your body into a lateral lunge. Ensure your right knee stays behind your toes. 4. Push through your right heel to return to the starting position as your left foot follows on the slider. 5. Repeat the movement to the left side, alternating sides continuously. Maintain a neutral spine and engage your core throughout.

Common mistakes to avoid

1. Allowing the knee to extend beyond the toes. 2. Not keeping the chest up, leading to a hunched posture. 3. Not using the sliders correctly, causing loss of control. 4. Shifting weight onto the toes instead of keeping it on the heels.

Benefits

Specific benefits of the exercise

Strengthens the quadriceps and glutes while promoting flexibility in the hips and improving stability and balance.

Expected results and timeframe

With consistent practice (3 times a week), expect to see improved lower body strength and stability in about 4-6 weeks..

Who this exercise is best for

Best for novice individuals seeking to enhance lower body strength, especially targeting the quadriceps and those looking to improve lateral movement capabilities.

Scientific studies supporting its effectiveness

Studies suggest that compound movements like the lunge engage multiple muscle groups and improve functional strength. Research indicates that incorporating lunges in workout routines contributes significantly to lower body strength and muscular endurance.

Variations

Beginner modifications

Perform the exercise without weights to focus on form. Use larger sliders for a more stable base initially.

Advanced progressions

Incorporate heavier dumbbells or increase the range of motion by adding a jump when returning to the starting position, transitioning into a plyometric element.

Integrations

Complementary exercises

Consider pairing with squats, leg presses, or step-ups to further enhance lower body strength.

Super set recommendations

Superset with a straight leg deadlift or calf raises targeting different muscle groups for a comprehensive lower body workout.

Sample workout routines

A potential routine could be: 1. Warm-up (5-10 minutes of dynamic stretches), 2. Slider Double Dumbbell Suitcase Lateral Lunge (3 sets of 10-12 reps), 3. Dumbbell Squats (3 sets of 10-12 reps), 4. Calf Raises (3 sets of 15 reps), 5. Cool down.

Exercise combinations

Combine with upper body workouts such as dumbbell rows or shoulder presses to create a full-body workout routine.

Best time to do this exercise in your workout

Best performed in the bodyweight or strength segment of your workout routine after a proper warm-up.