Lunges are a much-preferred exercise by health enthusiasts who look for a body-weight workout. There are different extensions to lunges but all of them have wholesome benefits to offer. This workout targets bigger muscles and helps in losing weight too.
In this article, we will discuss How to Do Side Lunges: Techniques, Benefits, and Variations.
How to Do Side Lunges?
Side lunges are an extension to the normal lunges which involves an exercise in which one leg is positioned with a knee bent and keeping the foot flat.
At this time the other leg is placed behind. When it comes to side lunges variation is the outstanding feature.
Side lunges workout:
Adding variations to the normal lunges can help target even more areas of your body and ultimately help make the body stronger. The various side lunges are:
Side lunge with dumbbells:
For doing this exercise stand straight and hold dumbbells in both hands. Hands should be placed at shoulder height.
At this point keep the feet at shoulder width apart. Inhale deeply and take a big step from the left foot.
When placing the left knee on the floor, bend it keeping the right leg straight.
Now exhale and put the weight onto the right side. Doing the same process. Keep changing the position by alternating the legs. Continue for 15-20 repetitions on each side.
Slide side lunge
To do side lunges a slider is required. It has to be placed under one foot. Now bend one knee and slide the other leg by putting the slider under it. Extend the straight leg as much as you can.
Stay in the same condition for a few seconds then return back to the initial position.
Now repeat on the alternate side. Continue for 15-20 repetitions on both sides.
Side lunge with a runner’s jump
For doing this exercise stand straight by keeping the feet together. Now step to the right side and bend the same knee forming the lunge position. Next, push the right leg back and return to the initial position.
Now repeat on the alternate side. Continue for 15-20 repetitions on both sides.
Side lunge with a runner’s jump
For doing this exercise stand straight by keeping the feet together. Now step to the right side and bend the same knee forming the lunge position. Next, push the right leg back and return to the initial position.
Do not bring the right foot to the ground rather bring your knee towards the chest and jump on. Swiftly land on the left foot and repeat again. Repeat 15-20 times. Now continue with the opposite side doing the same.
Curtsy lunge
Stand straight keeping feet a shoulder-width apart. Step with the left foot keeping it diagonally behind you. Now bend the other leg to the extent that it should touch the floor.
At this time the body should be in a curtsy position. Stand up put pressure on the right knee and return back to the initial position. Repeat the whole exercise 15-20 times.
Side lunges muscles worked and targeted:
Side lunges work on various muscles in a single go. When these muscles are targeted they make the legs stronger which as a by-product helps in maintaining better body balance. The workout targets the quadriceps, abductors, glutes, adductors, and hamstrings all at the same time.
Side lunges Benefits:
Side lunges aren’t just an extension of the lunges but have a whole lot of variations to offer.
- It targets multiple muscle groups at the same time.
- It aids lower body movement.
- It helps to build strong quads, abductors, glutes, and hamstrings.
- It aids balance and provides stability.
- It makes the legs strong.
Side lunges – who can do it:
The beauty of this workout is that it can be done by anybody. As the workout is not very demanding so it does not have specific individual groups which can do it.
It helps to make the muscles flexible and stretchable. It can be included for a warm-up too. It is a good workout for the hips and inner thighs.
This workout is considered a wholesome one as it targets so much that in other cases if one wants to cover all that other case you have to do different workouts to get the same benefits.
Anybody targeting stretching and flexibility can do this exercise.
Side lunges: The Idea Behind Adding Weights-
In the case of side lunges body weight is expected to do the main work but if you use weights like dumbbells etc it is considered to be a plus.
When an external weight is added it puts extra stress on the muscles and makes the body strong. For beginners, it is better to start with body weight only. But with time and expertise more external weight can be added.
The Bottom Line:
As it is discussed above How to Do Side Lunges brings various aspects related to this wholesome exercise and how one can get its benefits and enjoy this overwhelming workout to feel the change. The workout can be done both with and without equipment.
FAQ’s:
Q1: Do side lunges burn fat?
Ans= Yes, side lunges can help in burning fat and ensure a toned body.
Q2: When should you do side lunges?
Ans= Side lunges are advised to be added at the beginning of the workout as it has the potential to provide a good warm-up which can make the muscles flexible. Which works as an add-on for the whole workout convenience.
Q3: Are side lunges safe?
Ans = Side lunges are a safe workout to do and a wholesome one too. The only thing to remember is that never ignore the technique and the proper process as doing so can result in discomfort.
Q4: How can one get slim thighs?
Ans= Going for a good exercise routine can help in getting slim thighs. One can include lunges and their variations and get overwhelming results.
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