Lunges are an incredibly functional exercise that comes with numerous benefits. They build strength in the same muscles we use to climb stairs, step over messes, or walk our furry friends, specifically the quadriceps, glutes, hamstrings, and core.
Those willing to make lateral lunges as part of their daily routine can enhance coordination and improve flexibility and balance due to the lateral transfer of weight.
With so many benefits of adding them into your everyday regimen, it's no wonder more people are actively electing to perform lateral lunges. As long as the correct form is being used, training lunges every day can positively impact your lifestyle - be it for running errands or just enjoying a good walk around town!
In this article, I have shared my experience of doing lateral lunges for a week. So if you are curious about how it impacts your body and how quickly it works for different workout goals, keep reading! But before we explore the day-to-day result of lateral lunges, let’s first learn how to do the movement correctly and its benefits.
Related Article: 10 Best Quad Exercises to Strengthen & Sculpt Your Legs
How to Make Lateral Lunges With Correct Form and Technique?
Lateral lunges are an excellent way to target your lower body muscles, especially the glutes, hamstrings, and quadriceps. This exercise is also a great way to improve balance and stability while developing strength.
This exercise can be more challenging by holding a hex dumbbell in each hand or using a resistance loop band for increased tension. If you choose to use weights, start with lighter weights or no weights and work your way up as you become more comfortable with the exercise. Remember to keep your form in check and adjust your weight as needed.
Remember to keep proper form and technique when doing lateral lunges, as this will help to ensure optimal results and avoid injury. Also, remember that when doing lateral lunges, you should always be mindful of your breathing. Inhale as you lower down and exhale as you return to the starting position.
When pausing at the bottom of each rep, ensure that your knees are bent and not locked out straight.
Additionally, be sure to warm up before any type of workout. This will help to prevent any potential injuries or strains while doing lateral lunges. Enjoy the process, and have fun working towards your fitness goals! With consistency and proper form, you will enjoy the benefits of lateral lunges in no time. Good luck, and have fun!
To perform a lateral lunge correctly, follow these steps:
- Stand with your feet hip-width apart and face forward.
- Take a large step to the side with your right foot and lower your body until the left thigh is parallel to the floor. Make sure you keep your weight on your heel as you lower down.
- Pause for a moment, then return to starting position by pushing off of the right heel and bringing your left foot back to the starting position.
- Switch sides and repeat on your left side.
- Aim for 8-12 repetitions on each side, then rest before repeating the set one or two more times. Make sure to keep your core engaged throughout this exercise to help maintain proper form and prevent injury. Additionally, avoid letting your knees extend over your toes as you lower down.
What Benefits Do You Get By Doing Lateral Lunges Every Day?
Lateral lunges are an effective way to strengthen and tone your lower body muscles as well as reduce your risk of injury and improve your balance. Doing a few sets of lateral lunges each day can make all the difference in how you feel throughout the day. Try incorporating this simple move into your daily routine and experience its benefits for yourself.
Improved Balance & Stability
Lateral lunges can help strengthen the balance and stability muscles in your body, helping you move more efficiently during daily activities. Moreover, increased stability and balance also mean that you will progress in your fitness journey faster.
Increased Flexibility
Doing lateral lunges strengthens your muscles and joints, increasing your range of motion and allowing you to move through a wider range of motions. This translates into improved flexibility in your hips, glutes, quads, and hamstrings, allowing for easier and more comfortable movement.
So if you are working on weightlifting challenges side by side, lateral lunges can help you up your game quickly.
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Reduced Risk of Injury
Doing lateral lunges helps strengthen the muscles that support your posture, helping you stand and sit up straighter throughout the day. This, along with improved balance and flexibility, can reduce your risk of injuries like strains or sprains when participating in physical activities.
Increased Endurance & Core Strength
Your core is the foundation for many physical activities, and lateral lunges help build strength in your core muscles, making everyday tasks easier. By strengthening your core, the movement increases your endurance, so you can increase the amount of time you can perform physical tasks and activities without feeling tired or sore.
Stress Relief
Practising lateral lunges can effectively release tension from your body, helping you relax and de-stress after a long day. The movement involves stretching a range of muscles which can relieve pain and relieve and relax.
What Happened When I Did Lateral Lunges for a Week?
As promised in the beginning, I have shared my experience of doing 30 lateral lunges daily for a week. Let’s take a look to have an idea of what to expect when you start your journey with lateral lunges!
Day 1: Although lateral lunges are not complicated in theory, they often require fine-tuning with the form before the shift to lateral movement feels natural. I found this out firsthand, as on day one of practising lateral lunges, I felt a pull in my adductors. To avoid straining these muscles, it is essential to take care and be mindful of the depth of the lunge.
Please note that monitoring your form during repetition is crucial. When practicing lateral lunges, a helpful technique for creating a good rhythm could be to do 10 on each side before switching.
After my workout session with lateral lunges, my leg muscles and glutes were beaming, which clearly showed me that although you may initially feel unnatural when performing lateral lunges - if done correctly, they can offer a great workout!
Day 2: I had expected lateral lunges would offer some resistance, but the payoff on day two was certainly more than I could have anticipated. The kind of deep muscle tension and strain I typically avoided when stretching was replaced with a feeling of better flow in my movement, leaving me with a sense of reassurance that my muscles could stretch out enough to accommodate the lateral lunges.
Day 3: On Day Three, I felt like I had just undergone an intense boot camp session. My adductors and quads, often problematic for my running routine, felt thoroughly worked and a little mad at me. Still, they seemed to understand that the lateral lunges they despised yielded desirable results.
Day 4: I felt some tightness in my lateral lunges the other day, and because I was pretty tired from the intensity, I ended up taking off from the workout and giving myself a much-needed break.
Day 5: The following day, when I returned to lateral lunges, it was such an amazing revelation. Not only was I able to sink into a much lower position than before with ease, but my form had dramatically improved too. My left knee kept trying to bend under as I lunged right, but I kept an eye on it during my reps and closely monitored each level of flexion.
After 30 lateral lunges on both sides, my muscles were shouting out for more challenge, so I decided to push them further by adding 10 extra reps on either side. This successfully shut them up!
Day 6: On the sixth day of my workout, I could feel an evident difference in my regular movement. I could move faster and more balanced while climbing a flight of stairs, sitting on a chair, or performing any other task. I also added 5 more reps as I wanted to push myself further and progress faster.
Day 7: By day seven, lateral lunges had been incorporated so well into the workout routine that I enjoyed doing them a lot. It made my muscles relax, and I felt more flexible as I did my other routine workouts. So yeah, the movement added more fun to my workout routine and gave me that extra motivation to keep going by offering wonderful results quickly.
However, I recommend you all consult a professional who could guide you about the correct form and needed reps according to your fitness and strength. If you want to start on your own without a trainer, keep a close eye on how your muscles respond to the movement daily and reach out to experts immediately if you experience any muscle soreness or discomfort.
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