Would you like to build up your legs? Do you dream of having a beautiful buttocks? Here is an ideal exercise to achieve this!
Side lunges do not require any equipment. Only your body weight is used.
If you like to work out at home, you can do this muscle strengthening exercise from home.
You can incorporate this workout into your regular workout, add weight or choose a variation.
However, don't forget to warm up properly and follow some recommendations to perform the exercise in the best conditions.
What muscles are worked when doing lateral lunges?
During the practice, you solicit different muscle groups: the adductors, the quadriceps and the hamstrings. Your glutes and abdominals are also engaged.
What are the benefits?
Side lunges help to sculpt and tone the lower body. They have the advantage of targeting areas particularly prone to cellulite. After a few sessions of weight training, you will start to see results and gain flexibility.
How to do the side splits correctly?
Ready to start your workout? Whether you're at home or at the gym, remember to start with warm-ups muscles. It is recommended that you stretch your thigh muscles both front and back. Your buttock muscles should also be prepared for the effort.
Stand with your back straight. Spread your feet to the width of your pelvis and turn your toes slightly outwards. Your knees are barely bent and your abdominal muscles are contracted. Your position should be comfortable.
To perform a side lunge, keep one leg fixed and with the other, take a large step to the side. Place your buttocks back. Shift your body weight to your supporting leg. Your knee is bent, but never past your toes. Push off and return to the starting position. Do the same thing on the other side.
As with all fitness exercises, proper breathing is essential to the success of the movement. You should breathe in on the way down and out on the way back up. This allows you to have a good rhythm. Thus, your muscles oxygenate better and work more efficiently.
Alternate between the left and right sides for several reps, allowing yourself 30 seconds of recovery time with each change.
Need a specific weight training program?
The variants
You have mastered the movement and would like to vary the pleasures? Here are different exercises to include in your weight training program.
Some require a barbell or dumbbells.
- Dumbbell lunges. The principle is the same as the side lunges without equipment. If you are holding a dumbbell in each hand, you should reach out and touch the floor on either side of your supporting foot. If you have only one dumbbell, hold it with both hands against your chest. The upper body is fixed on the way down and on the way back up.
- Lunges with bars. These are ideal for building up your thighs. Avoid loading the bar too much to begin with. Bend your knees and place the bar on your shoulders. Contract your abs and perform the movement. Again, be sure to lock out your upper body.
- Jumping side lunges. This dynamic exercise consists of performing a jump in the opposite direction to return to a side lunge directly without going through the initial position. Performing jumping side lunges is very effective for toning the thighs and building up the buttocks.
Additional tips
- Although these exercises for the buttocks and thighs are attractive for slimming down and building muscle, they can be dangerous.
- The adductors are fragile muscles that can tear. Always remember to warm up before your workout.
- Just like squats, avoid pulling on your back, keep your abdominals contracted and never block your breathing. For better control, it is recommended to control your speed of execution.
- Finally, it is best to have a good level of balance and flexibility before moving on to the variations. Be careful when handling the bar or dumbbells.
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