Lateral Lunge to High Knee

Lateral Lunge to High Knee is an effective combination exercise that targets strength, balance and flexibility in the lower body. The exercise activates the quadriceps, gluteal muscles, hip flexors and core muscles, while improving hip mobility and balance. This exercise is ideal for athletes or those who want to improve coordination and stability.

Correct form and technique

How to perform the Lateral Lunge to High Knee with the correct technique:

  1. Start standing with your feet hip-width apart and your hands placed in front of your chest or at your sides for balance.
  2. Take a long step out to the right and bend your right knee as you push your hips back and lower your body into a lateral lunge. Keep your left leg straight and your toes pointing forward.
  3. Push from the right foot, and press up to standing, while lifting the right knee up to hip height. Keep your balance on your left leg.
  4. Return to the starting position and repeat the movement on the other side for the desired number of repetitions.

Keep your core engaged and chest up to ensure proper balance and control throughout the movement.

Common errors

Avoid these common mistakes to get the most out of your exercise:

  • Knee that drops in: Make sure the knee points in the same direction as the toes to avoid joint damage.
  • For fast movement: Perform the exercise in a controlled manner to avoid loss of balance and maximize strength training.
  • Leaning forward posture: Keep the upper body upright to protect the lower back and keep the movement correct.

Modifications and variations

Here are some customizations you can make:

  • Beginners: Perform the movement at a slower pace and less knee lift to master your balance before increasing the intensity.
  • Advanced: Add dumbbells for extra resistance, or do jumps with each knee lift for a plyometric challenge.

Number of repetitions and sets

Perform 10-12 repetitions per side, in 2-3 sets . Increase the number of sets as you get stronger.

Breathing technique

Breathe in when you go down into lunges, and breathe out when you push yourself up and lift your knee. This will help maintain control and balance.

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