Including exercises for both your upper and lower body as part of your total fitness routine is imperative. As the American Council on Exercise warns, otherwise, you could be putting yourself at serious risk of developing strength imbalances and postural difficulties. The lateral lunge is an extremely effective exercise for working the lower body, and there are several variations you can try.
Learning About Lateral Lunges
Compared to basic forward lunges, the primary difference with a lateral lunge is that during the exercise, you lunge toward the side rather than forward. You start in the same position, standing straight up with your feet shoulder-width apart, arms down at your sides. Take a big step to one side, lunging down and putting most of your weight on your leading leg. Lower yourself down until the thigh of your trailing leg is nearly parallel to the floor, always keeping your toes pointing forward during the exercise. Return to your starting position, then repeat on the other leg.
The Muscles Worked
One of the main benefits of lateral lunges is that they work multiple major muscle groups in your body, literally almost all of the muscles in your lower body. The exercise targets the quadriceps muscles, which are located at the front of your upper legs, but also works the hamstrings at the back of your thighs, gluteus maximus muscles in your buttocks -- which are the largest muscles in the entire body -- as well as the adductor muscles along your inner thighs, and both the gastrocnemius and soleus muscles in your calves. It also uses the erector spinae muscle in the back as a stabilizer.
Variations of the Exercise
Another benefit of lateral lunges is that there are several variations of the exercise. The simplified version is using your own bodyweight, performing the lateral lunge for a given number of reps, alternating your lead foot each time. You can also add dumbbells, holding one in each hand, or hold a barbell behind you so it rests at the back of your shoulders to add resistance during the exercise.
The Importance of Proper Form
As with any exercise, you're not going to see results unless you maintain proper form during the movement. Don't arch your back when you're lunging down, and always put the weight on your hip, rather than on the knee of your trailing leg. Engage your glutes and rest back on your heels during the exercise, to help keep proper back alignment and maximize the results of the exercise.
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