Strengthen Legs with Side Lunge Touchdown

Side Lunge Touchdown

Rep Range

8-20

Hints

Start with your feet slightly closer than hip width and toes pointed slightly out. As you step out to one side, push your hips back and bend the same-side knee into a deep side lunge. Simultaneously, reach across with the opposite hand, touching the ground near your lunging foot. The opposite leg should remain straight. After the touch, push off with the bent leg, returning to the starting position, then repeat on the other side.

Common Mistakes

Avoid leaning too far forward; try to maintain a neutral spine throughout. When stepping out, ensure your bent knee doesn't extend beyond your toes. Weight should be balanced between the heel and midfoot of the lunging foot. Prioritize good form over touching the ground; if it compromises posture, it's okay not to touch down.

Breathing

Inhale as you step out into the side lunge and exhale as you push off to return to the starting position.

Muscle Focus

Primary Muscles

Quads, Glutes, Adductors, Hip Flexors

Secondary Muscles

Hamstrings Calves Erector Spinae

Tertiary Muscles

Core