Slider Single Arm Dumbbell Low Hold Contralateral Lateral Lunge

Instructions for proper form

1. Start by standing upright, feet shoulder-width apart, with a slider under your left foot and a dumbbell held in your right hand. 2. Engage your core and maintain a neutral spine throughout the movement. 3. Shift your weight to your left leg and slide your left foot outwards on the slider while simultaneously bending your left knee to lower into a lateral lunge. 4. As you sink into the lunge, keep the dumbbell low near your hip in your right hand, maintaining a straight arm. 5. Push through your left heel to return to the starting position while bringing your slider foot back and maintaining control of the dumbbell. 6. Repeat for the desired number of repetitions before switching to the right side.

Common mistakes to avoid

1. Allowing your knees to cave in during the lunge. 2. Lifting the dumbbell above hip level instead of keeping it in a low hold position. 3. Leaning forward excessively rather than maintaining an upright torso. 4. Not engaging the core, which may compromise stability and balance.

Benefits

Specific benefits of the exercise

1. Targets and strengthens the quadriceps while also engaging the glutes and hamstrings. 2. Enhances lateral stability and improves balance. 3. Improves coordination and stability in the lower body.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect improved quadriceps strength and stability in approximately 4-6 weeks. Results may vary depending on individual effort and training conditions..

Who this exercise is best for

This exercise is ideal for novice exercisers looking to strengthen their lower body, improve coordination, and enhance overall balance without excessive strain on the joints.

Scientific studies supporting its effectiveness

Research supports the effectiveness of lower body stability exercises in enhancing muscular strength and functional performance. Studies have shown that incorporating compound movements like lunges into a training regimen can lead to improved muscle activation in the targeted regions.

Variations

Beginner modifications

1. Perform the exercise without the dumbbell to focus on mastering the lunge movement and balance. 2. Use a wall or sturdy object for support if balance is an issue. 3. Limit the range of motion by only sliding the foot a short distance to reduce difficulty.

Advanced progressions

1. Increase the weight of the dumbbell for added resistance. 2. Perform the exercise with a deeper lunge for greater muscle activation. 3. Incorporate a twist at the torso when in the low hold position to engage the obliques.

Integrations

Complementary exercises

1. Goblet squats 2. Step-ups 3. Plank variations to improve core stability

Super set recommendations

Pair this exercise with bodyweight squats or dumbbell step-ups for super-set training that targets lower body strength and endurance.

Sample workout routines

Consider a lower body workout including: – Warm-up: 5-10 minutes of dynamic stretching – Main Set: 1. Slider Single Arm Dumbbell Low Hold Contralateral Lateral Lunge: 3 sets of 10-12 reps per side 2. Goblet Squats: 3 sets of 10-15 reps 3. Step-Ups: 3 sets of 10-12 reps per leg – Cool-down: Stretching focusing on the lower body

Exercise combinations

Combine with a slider hamstring curl and stability ball leg raises to further target the lower body muscle groups.

Best time to do this exercise in your workout

This exercise is best performed early in the workout after a dynamic warm-up, when your muscles are fresh and energy levels are high, to maximize performance and reduce the risk of injury.