Lateral Lunge: How to Do the Exercise and the Benefits You Will Get

Lateral Lunge: How to Do the Exercise and the Benefits You Will Get
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Tripboba.com - Doing exercise at home can be fun and convenient since you don’t have to go out of the house and still be in the comfort of your home. There are also several exercises that you can do at home without using any equipment.

You can focus on working on your body with the help of a mat and comfortable clothing for exercise. One of the exercises that you can do at home is the lateral lunge.

You might have ever heard of this exercise before. In this article, Tripboba will share about lateral lunge, from the definition, benefits, and how to do the exercise. 

1. What is a Lateral Lunge?

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Lateral lunge is an exercise that focuses on your lower body and can help the muscles such as your quadriceps, hamstring, calves, and glutes. The lateral lunge can also be done in different variations to help you work on your muscles even more maximally. Doing lateral lunges before a big sport such as tennis, yoga, and basketball can help you to perform better.

2. Lateral Lunge Benefits

Besides strengthening your muscle, doing lateral lunge can also give other benefits for you, such as improving your balance and stability.

Since the exercise also affects your inner and outer thighs, as a result, it can reduce the appearance of cellulite on your thighs. It can even help with weight loss since the exercise can burn a lot of calories and boost your metabolism.

3. Lateral Lunge Exercise

In this part, Tripboba will show you how to do a lateral lunge. You can follow the steps and do the exercise yourself at home.

Step 1. Start in a standing position with your feet shoulder-width apart. 

Step 2. Straighten your back and put your weight on your heels.

Step 3. Step one of your legs to the side and lower your knee until your leg is bent around 90 degrees. Make sure that your back is straight.

Step 4. Repeat the steps with the other side of your leg. You can do this exercise for 20 reps in several sessions.

4. Dumbbell Lateral Lunge

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To get a better result, you can also use dumbbells to add more weight and make your exercise even more intense. Here are the steps that you can follow to do a lateral lunge with dumbbells.

Step 1. Start in a standing position with your feet shoulder-width apart. 

Step 2. Straighten your back and put your weight on your heels.

Step 3. Hold a dumbbell in each of your hands.

Step 4. Position the dumbbell in front of you with your palms facing your body. Make sure that your arms are straight while you’re doing the movement.

Step 5. Step one of your legs to the side and lower your knee until your leg is bent around 90 degrees. Make sure that your back is straight.

Step 6. Repeat the steps with the other side of your leg. You can do this exercise for 20 reps in several sessions.

5. Lateral Lunge Variations

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Not only with dumbbells, but lateral lunge also has various variations to increase the intensity of your exercise. Some of the variations that you can do are as follows:

Cable Side Lunge

You can do the cable side lunge at the gym since this movement needs the help of a machine. The machine can provide sideways resistance to your side lunges.

You can do the exercise by standing side-on to a low cable and hold the cable handle with bot your hands by your hips and take a big step forward to the machine to lower the weight, and then stand back up.

Transverse Lunge 

The transverse lunge is another variation of lateral lunges that requires to take a large step diagonally backward or in the 4 o’clock direction. And then bend your knee around 90 degrees and then get back up to the standing position.

Side Lunge Jump

This variation of the lateral lunge is even more intense with the addition of a jump. To do this exercise, you need to jump with one of your legs to the side and touch the opposite feet with your hand.

Doing intense exercise can feel rewarding because it can help you to achieve your goal faster. So, make sure to exercise routinely, reap the benefits of the exercise, and feel good with your body. Happy trying!


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