Lateral Lunges with Weight

Purpose

Lateral lunges strengthen the muscles of the hip and leg, promoting good body mechanics and improving one’s ability to perform daily activities such as going up and down stairs and getting up from a chair. They also help with balance and flexibility.

Set up

Begin standing with your feet hip-width apart and one weight in each hand. Your elbows should be bent and at shoulder height so that the weights are slightly in front of your shoulders but not resting on them.

Movement

Hinge at the hips as you step to the side with one foot, keeping your other foot in place, and bend your knee. Then push back up to the starting position and repeat.

Your hips should shift backwards as your torso leans forward and your static leg should stay straight. Think of it as a one-sided squat.

Tips

  • Do not round or flex your spine – keep your back straight or neutral.
  • Make sure you are not on a slippery surface such as wearing socks on a wooden floor.
  • Make sure your step to the side is wide enough. You may feel a stretch in the stable leg.
  • You should feel the work in the hip and leg of the side that is bending.
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