Lateral Lunges With Spiral
Start standing with your feet together. Place your hands on your hips and pull your shoulders back.
Step to the right, reaching your hands to the outside of your right leg, twisting to the right from your waist and bending slightly forward from the hips. Keep your knee directly over your ankle and toes. Push off your right leg and return to starting position.
Rectus femoris, Vastus lateralis, Vasuts medialis, Vastus intermedius, Adductor longus, Adductor brevis, Adductor magnus, Gluteus maximus, Soleus, Erector spinae
TIP: When you twist for the spiral action, twist only from the waist up. Your hips should still face forward. Your toes can turn out slightly, but you must make sure that your knees are over your toes so as to not torque the knee.
Variations for Lateral Lunges With Spiral
Use varying heights to strengthen your legs from all angles.
Use your arms out to the side in order to help you balance, if necessary.
Lunges can be done anywhere and just a few can really fatigue your leg and hip muscles.
The step offers height to make your hip muscles work harder in the lunge.
Lateral lunges done without weight can help you focus on knee placement and hip stability to develop stronger thighs and hips.
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