Lateral Lunges Off Step - Free Weight

Other types of Lateral Lunges Off Step: Bodyweight

  • Stand on top of an exercise step with your feet together and slightly to the right outer edge of the step. Bend your knees slightly and start with neutral hips.

  • Lunge off the right side of the step onto the floor on your right foot, and bend slightly forward from the hips ending in a deep squat. Push off the floor hard enough to return to your starting position.

  • Aerobic steps vary greatly between manufacturers. You can also use a reebok step, box, or regular stair.

  • Thighs 

  • Hips  Lower Legs 

  • Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius, Gluteus maximus, Gluteus medius, Tensor fasciae latae, Soleus

  • TIP: Keep your knees directly over your ankles. Both knees will bend in this exercises. Try to keep your heels down when your foot is on the floor.

Variations for Lateral Lunges Off Step

  • Step-ups

    Use a small step, then a slightly larger step, then a bench to gradually increase your strength and not injure yourself by doing an exercise before your body has the strength for it.

  • Stationary Lunges

    You can also use a step to elevate your front foot, or a Bosu ball to challenge your balance.

  • Lunges

    Using weights with lunges fatigues your legs faster in order to keep lunges challenging when doing them without weight becomes too easy.

  • Lateral Lunges

    These are the same idea as lunges, but work laterally to strengthen the outer thighs and hip rotators. Using weight helps to reach fatigue faster.


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