Slider Lateral Lunge

Instructions for proper form

Stand with your feet hip-width apart and place the sliders under your feet. Shift your weight onto one leg, bending the knee of that leg while pushing the opposite leg out to the side, sliding it along the floor on the slider. Keep your chest up and back straight. Ensure that your knee remains aligned with your toes and does not push beyond your toes. Push through your bent leg to return to the starting position and then switch sides.

Common mistakes to avoid

Avoid letting the knee of the bent leg collapse inward. Do not lean overly forward; maintain an upright posture. Do not rush through the movement; control is key. Avoid rounding your back; keep your spine neutral throughout the exercise.

Benefits

Specific benefits of the exercise

This exercise primarily targets the quadriceps while also engaging the glutes, hamstrings, and hip adductors. It improves lateral movement, balance, and coordination.

Expected results and timeframe

With consistent practice, you can expect to see improvements in lower body strength, stability, and flexibility within 4-6 weeks. Increases in quadriceps muscle definition may also be visible depending on your overall conditioning and diet..

Who this exercise is best for

This exercise is ideal for beginners looking to build foundational lower body strength and improve lateral movement capabilities, as well as athletes needing to enhance their agility for sports.

Scientific studies supporting its effectiveness

Studies indicate that lateral lunges and their variations improve lower body strength and support the development of functional movement skills, particularly beneficial in sports requiring lateral agility (Woods et al., 2017).

Variations

Beginner modifications

If you’re new to this exercise, consider starting without sliders and simply practicing the lateral lunge movement. As you feel more comfortable, you can incorporate sliders to increase the challenge.

Advanced progressions

Advanced variations include adding weights (dumbbells or kettlebells) while performing the slider lateral lunge, incorporating jumps at the end of each lunge, or increasing the depth of the lunge for greater muscle engagement.

Integrations

Complementary exercises

Complementary exercises include standard lunges, squats, and side leg raises to develop balanced strength in the lower body.

Super set recommendations

Pair slider lateral lunges with exercises targeting the glutes, such as glute bridges or hip thrusts, for a superset that focuses on the lower body.

Sample workout routines

A beginner-friendly lower body workout could include: 1) Slider Lateral Lunges (3 sets of 10 reps per leg), 2) Bodyweight Squats (3 sets of 12 reps), 3) Glute Bridges (3 sets of 15 reps).

Exercise combinations

Combine slider lateral lunges with core stabilization exercises, such as planks or bird dogs, to enhance overall strength and stability.

Best time to do this exercise in your workout

Incorporate slider lateral lunges in the strength section of your workout, preferably after a warm-up but before higher-intensity exercises or cool down.