Dumbbell side lunges with knee lift
- Inner thigh strengthening.
- Inner thigh definition.
- Hamstring strengthening.
- Hamstring definition.
- Hip stabilization.
- Improved balance.
- Improved coordination between lower body muscle groups.
- Improved lateral movement/stability.
- Should be able to perform a classic forward lunge and a separate classic lateral lunge with good balance/posture.
- No excessive tension in hip flexors or calves.
- Start in a standing position with chest up, and lower back tight.
- Make sure you have enough floor space around you.
How to Do:
- Tense up your core, and align posture.
- Step/Lunge laterally/to the side.
- Although foot steps laterally/sideways, hips/pelvis remain straight.
- During lunge, breathe in and lower your body with control, keeping pressure distributed evenly between both feet (don’t put all the pressure on the front foot only).
- Be aware of your feet: make sure they don’t cave in or shift out.
- Breathe out and quickly stand back up to original position while raising your knee (the knee of the leg that performed the lunge) up to 90 degrees and pausing for 1 second. Drop your foot, and repeat.
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