Primary muscles: Glutes, quads, hamstrings, inner thighs
Secondary muscles: Core, calves, outer thighs
Equipment: No equipment
SIDE LUNGE TO LEG LIFT INSTRUCTIONS
1. Stand tall with your feet hip-width apart.
2. Step out to the side with your right leg, bend your right knee and push your hips back.
3. As you stand back up, switch your weight to the left leg and lift your right leg out to the side.
4. Return to the lunge position, repeat, then switch leg positions.
PROPER FORM AND BREATHING PATTERN
Tighten your core to give back support, face front and breathe in as you step out to the side and lunge. Push your hips back, don’t let your knees extend beyond the toes, and keep your chest up. Breathe out as you lift your leg out to the side and maintain your back aligned.
The side lunge to leg lift is a modified version of the side lunge with an additional lateral movement that targets your thighs and glutes and also engages your core and leg muscles. This exercise improves dynamic balance and stability and increases muscle strength.
SETS AND REPS
Practice doing side lunges first and, once you’re comfortable with your form, advance to the side lunge to leg lift and do 1 to 3 sets of 10 to 15 repetitions on each side.
To calculate the number of calories burned doing the side lunge to leg lift, enter your weight and the duration of the exercise: