Functional lateral lunge


What is it and benefits?

Lunge-Functional Lateral is an intermediate exercise that improves strength, flexibility, balance and coordination in the CORE, hips, and legs.

Who should perform it?

This exercise is best for those who have good CORE strength and adequate flexibility in the hips and legs. There should be no pain, injury or weakness in the knees, legs, or hips.

Getting Started:

Stand tall with the hands on the hips. Roll the shoulders back and keep them pressed down. Suck in the tummy in an effort to make the navel touch the spine. The feet should be positioned shoulder-width apart. Focus the eyes straight ahead and keep the chest high.

How to Do the Exercise:

Take a large step to the left and lower into a side lunge landing on the heel. Both feet should face forward. The left knee should be bent at a 90-degree angle while the right knee should be slightly bent. Stay in the lunge briefly. Push-off through the left heel, and return the left leg to the starting position. Repeat the same steps and lunge to the right. Perform the desired number of repetitions alternating left and right lunges.

Be Safe!

Maintain good form throughout this exercise. Keep the chest high and the tummy drawn. Make sure the shoulders, head and neck remain front-facing during this movement. Be aware of how your body responds to this exercise. Should any pain or discomfort be encountered during this exercise, discontinue it immediately.


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