Side lunges require balance, hip joint flexibility
Lunges have long been a popular exercise for strengthening the hips and legs. The side lunge is a variation where the legs move in a sideward direction rather than a forward step, providing greater recruitment of the hip abductors and adductors. The side lunge also helps to develop greater flexibility of the inner thigh, an area not often stretched.
Technique:
Assume a balanced standing position with legs together and back straight. The arms can be positioned in front of the body or close to the chest. Take a wide step to the side with the toes pointing slightly outward and then shift body weight toward that leg. The other leg should remain outstretched and nearly straight. Bending the knee of the lunging leg, slowly lower the body until in position as shown in the photo. During the downward phase of the side lunge you will experience a gentle stretch, while during the push-off you will feel the muscles contracting.
To finish the repetition, slowly push back up by using the lunging leg. Each set should be performed to muscle fatigue, but it is important not to over train, so do not try to do too much too soon. After the set is complete, switch to the other leg.
Tips:
Keep the head up and look straight ahead while performing the side lunge, and do not twist or round the back. When moving into the lunge portion of the rep, the knee should be over the foot.
For best results, a full range of motion (thigh parallel to the floor) should be utilized; however, this is not possible for everyone. In this case, modification can be implemented.
A foundation of strength should already be established in the legs and hips before attempting the side lunge. Decent balance and hip joint flexibility is required as well. If unsure whether this exercise is right for you, consult with a professional who is familiar with resistance training.
The number of sets and repetitions performed can vary widely depending on current fitness level. Most people can start by doing the exercise twice weekly, eight to 12 repetitions per leg and two to three sets. Include a day or two of rest between workouts as well as some gentle stretching.
The hips and legs involve very large muscles, and, as a result, you may feel greater feelings of fatigue as you exercise. Post exercise soreness is also normal, although this should not last more than a day or two.
As with all exercises, proper form is extremely important. This is because the joints can suffer needless wear and tear if technique is sloppy or resistance is too great.