Suspension Alternating Lateral Lunge

Instructions for proper form

1. Stand facing the suspension trainer with arms extended and feet hip-width apart. 2. Engage your core, and maintain a neutral spine throughout the movement. 3. Step out to the side with your right foot while bending your right knee, keeping your left leg straight. 4. Lower your body into the lunge until your right thigh is parallel to the ground, ensuring your knee does not extend beyond your toes. 5. Push through your right heel to return to the starting position. 6. Repeat the movement on the left side. 7. Continue alternating sides for the desired number of repetitions.

Common mistakes to avoid

1. Letting the knee extend beyond the toes. 2. Rounding the back or losing core engagement. 3. Not stepping out far enough, which reduces the effectiveness of the lunge. 4. Allowing the heel of the elevated leg to lift off the ground.

Benefits

Specific benefits of the exercise

1. Improves lower body strength, particularly in the quadriceps. 2. Enhances balance and stability through unilateral movement. 3. Increases flexibility in the hips and inner thighs.

Expected results and timeframe

With consistent practice 2-3 times a week, you can expect to see improvements in lower body strength and flexibility in about 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to build strength in their legs and improve their balance. It can also be beneficial for athletes requiring lateral stability and movement.

Scientific studies supporting its effectiveness

Studies have shown that lateral lunges can activate the quadriceps effectively and improve overall lower body strength when performed regularly as part of a resistance training program.

Variations

Beginner modifications

1. Perform the lunge without the suspension trainer, using a wall for balance. 2. Limit the range of motion by not going as low in the lunge initially.

Advanced progressions

1. Add load by holding dumbbells while performing the lunge. 2. Increase speed to add a cardiovascular component. 3. Incorporate a jump as you return to the standing position for a plyometric version.

Integrations

Complementary exercises

Include exercises such as bodyweight squats, step-ups, and glute bridges to enhance lower body development.

Super set recommendations

Superset with push-ups or planks to maintain a full-body workout while allowing for muscle recovery periods between sets.

Sample workout routines

1. Warm-up: 5-10 minutes of light cardio. 2. Circuit: 3 sets of 10-12 Suspension Alternating Lateral Lunges, 10-12 Push-ups, and 15-20 Glute Bridges. 3. Cool down with stretching.

Exercise combinations

Combine with other lunges or unilateral exercises to create a balanced lower body workout focusing on strength and balance.

Best time to do this exercise in your workout

Incorporate this exercise within the strength training portion of your workout, after a proper warm-up and before moving on to higher intensity exercises.