Side Lunge and Press
Muscle Groups: Quads, Glutes, Shoulders
Side Lunge and Press focuses on Quads, Glutes, Shoulders, with Hamstrings, Adductors, Abductors, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Side Lunge and Press with proper form and technique.
- 1
Stand with your feet shoulder-width apart and hold a dumbbell in both hands at chest level.
- 2
Step to the right with your right foot, bending your right knee while keeping your left leg straight, lowering your body into a lunge.
- 3
Push through your right heel to return to the starting position while pressing the dumbbell overhead with both arms.
- 4
Repeat on the left side, alternating sides with each rep.
Tips for Success
These tips will help you perform Side Lunge and Press safely and effectively while maintaining proper form.
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Keep your back straight and chest up to protect your lower back.
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Ensure your knee tracks over your ankle during the lunge to avoid strain.
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Engage your core throughout the movement for better stability.
Secondary Muscles
While Side Lunge and Press primarily targets Quads, Glutes, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Adductors, Abductors, Triceps . 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 Side Lunge and Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Side Lunge and Press, 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.
