Shifting Side Lunge
Muscle Groups: Quads, Glutes
Shifting Side Lunge focuses on Quads, Glutes, with Hamstrings, Adductors, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Shifting Side Lunge with proper form and technique.
- 1
Hold a dumbbell in each hand, with arms fully extended. Push your chest out and take a large step to the side, pushing your hips back and bending the knee of the lead leg. Keep your trailing leg as straight as possible.
- 2
As you lunge, bend forward at the hips and reach the dumbbells on both sides of your lead leg, making sure to keep your lower back from rounding. Bend your opposite knee, shifting the weight onto both legs while reaching the dumbbells straight down in front of you.
- 3
Straighten your former lead leg, shifting your weight to the opposite side while lunging, placing the dumbbells on both side of that leg. Push off your lead leg, bringing your feet together and returning to the starting position.
Tips for Success
These tips will help you perform Shifting Side Lunge safely and effectively while maintaining proper form.
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Keep a slight forward lean at the hips throughout the lunge and squat positions.
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Make sure the bulk of your weight is centered on your heels.
Secondary Muscles
While Shifting Side Lunge primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Adductors, Abductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Shifting Side Lunge, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Shifting Side Lunge, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
