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Side Lunges With Knee Lift, Get my Free Fitness App


How to Do

How to Do Knee Lifted Side Lunges

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.

Each exercise should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop this exercise.


Beginning Knee Lifted Side Lunges

1. Start in a standing position with chest up, and lower back tight.

2. Make sure you have enough floor space around you.


Knee Lifted Side Lunges Movement

1. Tense up your core, and align your posture.

2. Step Lunge laterally to the side.

3. Although footsteps are laterally sideways, the hips and pelvis remain straight.

4. During the 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.

5. Be aware of your feet and make sure they don't cave in or shift out.

6. Breathe out and quickly stand back up to your original position while raising your knee to the knee of the leg that performs the lunge up to 90 degrees.

7. And pausing for 1 second. Drop your foot, and repeat.


Knee Lifted Side Lunges Benefits

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.

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