The lateral lunge (or lateral lunge) is a functional exercise that mainly involves the leg muscles, in particular the quadriceps, glutes**, adductors and stabilizing muscles. Unlike the classic forward lunge, this movement develops laterally, allowing you to work on the strength, stability and flexibility of the hips.
Execution of the lateral lunge:
1. Starting position: start standing with your feet together, your back straight.
2. Side Step: Take a wide step to the side with one leg, keeping the other still.
3. Lunge: bend the knee of the leg that took the step, shifting the weight of the body to that side. The opposite leg remains extended with the foot planted firmly on the ground.
4. Depth: Lower yourself until your knee is bent at about 90 degrees, keeping your back straight and chest lifted. The knee must remain aligned with the toe.
5. Return: Pushing with the heel of the bent leg, return to the starting position.
Benefits:
– Improves lateral mobility, often overlooked in traditional workouts.
– Strengthens the stabilizing muscles of the hips and core.
– Increases balance and coordination.
– It can be useful for preventing injuries, especially in sports that require lateral movements.