Side Lunges

Side lunges, or side lunges as they are often called in Norwegian, are a great exercise for strengthening the leg muscles , especially the thighs and glutes , while also training the hips and balance . This exercise helps improve mobility and stability in the body. Perfect for anyone who wants to challenge their leg muscles and mobility.

Correct Form and Technique

To perform side lunges correctly, follow these steps:

  1. Stand with your feet together and your hands in front of your chest.
  2. Take a big step out to the side with your right foot and bend your right knee as you lower your body down.
  3. Keep your left leg straight, and make sure your right knee doesn't go beyond your toes.
  4. Push through your right heel to come back up to a standing position.
  5. Repeat on the other side, switching legs after each repetition.

Focus on keeping your back straight throughout the movement and activate your core muscles.

Common Errors

Here are some common mistakes that can occur during side lunges and tips on how to avoid them:

  • Knees over the toes: Make sure that the knees do not extend past the toes. This can put unnecessary strain on the knee.
  • Bent back: Keep your back straight and your chest up to avoid strain on your lower back.
  • Lack of stability: If you lose your balance, try holding onto a chair or wall for support while you build strength and stability.

Modifications and Variations

Here are a few ways to customize page landing:

  • Beginners: Take a shorter step to the side and don't lunge too deeply. This makes the exercise easier.
  • Advanced: Add weights like dumbbells or a kettlebell to increase the intensity.

Number of Repetitions and Sets

Recommended exercise program for side lunges:

  • For beginners: 3 sets of 10-12 repetitions per leg.
  • For advanced: 4 sets of 15-20 repetitions per leg.

Start with a lower number of repetitions if you are new to the exercise, and gradually increase as you get stronger.

Breathing technique

Exhale when you push yourself up to a standing position, and inhale when you lower yourself into a lunge. This helps you maintain stability and control throughout the exercise.

Visual Angles and Tips

To get a better understanding of how side lunges should be performed, it can be useful to see the exercise from different angles. Make sure you see the position of the knee and hip from both the side and front perspective for proper alignment.

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