dumbbell·compound
Lateral Lunge
quadsgluteshamstringsadductorscore
How to
The technique.
- 01
Stand with feet hip-width apart, holding a dumbbell in each hand.
- 02
Take a wide step to the side with one leg, keeping the other leg straight.
- 03
Hinge at your hips and bend the knee of the stepping leg, lowering your body.
- 04
Keep your chest up and back straight, ensuring the bent knee tracks over your foot.
- 05
Push off the stepping foot to return to the starting position, then alternate sides.
Common mistakes
What goes wrong.
- ×Leaning too far forward, losing balance and compromising form.
- ×Knee caving inwards on the bent leg, stressing the knee joint.
- ×Not going deep enough, limiting inner thigh and glute activation.
- ×Rounding the back, compromising spinal alignment.
- ×Rushing the movement, sacrificing control and proper form.
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