The Alternating Side Lunge increases performance and flexibility as well improves dynamic balance and agility.
3-5 Minutes
Thighs, Butt, Core glutes, Quads, Hamstrings, Inner thighs, Calves, Outer thighs
Easy
Stretch
Safety Tips
If you have knee injuries, then you may want to consult your doctor before performing the exercise.
Equipment Required
No equipment is required for this exercise.
Number of Reps and/or Length of Time
Beginners
3-5 minutes
5-10 reps
2-3 second hold
2-3 sets
Intermediate
3-5 minutes
10-15 reps
3-5 second hold
2-3 sets
Advanced
3-5 minutes
10-20 reps
3-8 second hold
3-4 sets
Instructions
NOTES:
1. Be careful not to bring your chest forward.
2. Keep knees above your heels
Step 1 Watch the instructional video, then read the following for clarification.
Step 2 Stand tall on a flat surface feet shoulder-width apart
Step 3 Slide your right foot to the right as far as you can. This will increase over time.
Step 4 With your torso in the upright (this is difficult) slowly lower your hips to as far as you can – for advance should be ging down to 90 degrees angle.
Should be able to feel muscles stretching
Step 5 Hold to your level of comfort.
Step 6 Slowly return to your starting position by pushing straight back up through your right heel and stepping back with your right foot.
Step 7 Perform Steps 3-6 but with left leg.
Step 8 Repeat Steps 3-7 to your level to complete set
Step 9 Rest, shaking your legs, for 20-30 seconds between sets.
Fitness Tip
Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.
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