Combine Leg Moves with Squat Into Side To Side Lunge

Squat Into Side To Side Lunge

Rep Range

5-10

Hints

Begin standing with feet hip-width apart, toes pointing slightly outwards. Hold dumbbells above your shoulders. Initiate with a squat, pushing hips back and descending until thighs are parallel to the ground or as deep as your flexibility allows. As you rise from the squat, shift your weight to one leg, then step out to the side with the other foot, descending into a side lunge. Push through the lunging foot to return to the center and then transition to a side lunge on the opposite side.

Common Mistakes

Allowing the knees to drift inward during squat or lunge. Failing to maintain a neutral spine. Shifting too much weight onto the toes rather than distributing it evenly.

Breathing

Inhale as you lower into the squat. Exhale during each side lunge. Inhale as you return to center before transitioning to the next lunge.

Muscle Focus

Primary Muscles

Quads, Glutes, Adductors, Hip Flexors

Secondary Muscles

Hamstrings, Erector Spinae

Tertiary Muscles

Core, Calves