Weighted Sliding Lateral Lunge
Muscle Groups: Quads, Glutes
Weighted Sliding Lateral Lunge focuses on Quads, Glutes, with Hamstrings, Adductors, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Sliding Lateral Lunge with proper form and technique.
- 1
Stand with your feet hip-width apart, holding a dumbbell or kettlebell in front of your chest with both hands.
- 2
Place a slider under one foot, keeping that leg straight.
- 3
Shift your weight onto the non-sliding leg, keeping that foot firmly planted.
- 4
Slowly slide the foot with the slider out to the side, extending that leg straight while bending the knee of your standing leg.
- 5
Lower your hips down and back as if sitting in a chair, keeping your chest up and the weight centered.
- 6
Push off the sliding foot and drive through the heel of your standing leg to pull the sliding foot back to the starting position.
Secondary Muscles
While Weighted Sliding Lateral 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 Weighted Sliding Lateral Lunge, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Sliding Lateral 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.
