Lateral Raise In Lunge Position

Lower yourself until your left thigh is parallel to the floor. Lunge in all four directions on each side.

Forward Lunge With Lateral Raise Julie Lohre

Stand tall with feet hip-width apart and dumbbells in your hands just above your shoulders.

Lateral raise in lunge position. Your right knee will be bent too and should not extend over your toes. The mid-point of the resistance band should be placed under your front foot. In this variation of the traditional forward lunge we add a lateral raise in the bottom position of the forward lunge.

A lateral lunge also known as a side lunge is a bodyweight exercise that works multiple muscle groups throughout your lower body including your quadriceps abductors glutes adductors and hamstrings. By adding the lateral raise portion to this exercise we target both upper and lower body in one movement. Before you get started here are some tips on how to perfect your Cross Behind Lunge with Lateral Raise.

Practice lateral lunges by moving your left foot out to your side extending your left leg as you hinge your right knee. Powerfully push back up to the start position. Press the dumbbells up overhead and control them back down to starting position.

Keep your shoulders down away from your ears. The adductor and abductor muscles located on the inside and outside of the thighs play a crucial role in stabilizing the lateral lunge. As you bend your right knee and lower your hips down into the lunge position lift the dumbbells laterally to the sides until your elbows are at approximately shoulder height.

Keep elbows soft but not below wrists so youre still primarily working the lateral muscles. Lunge your right foot forward as you bend your left knee bringing it down to almost touch the ground. To perform a lateral raise from a lunge position start out standing upright with your arms at your sides abs held taut.

Raise elbows to shoulder-height but no further. The lateral raises will target your delts while the forward lunges will target your hips glutes quads hamstrings and core and the hard-to-reach muscles of your inner thighs. This is a compound move that engages and stimulates the whole body helps you burn extra calories and improves your balance and coordination.

Secondly a lateral lunge gives less load on the knee joints compared to squats and normal lunges. Legs together shoulder blades brought together back straight stomach tucked up look in front of you. The anterior front deltoid posterior back deltoid upper trap supraspinatus a rotator cuff muscle and serratus anterior muscles along your ribs under your armpit also contribute to the movement.

STANDING LUNGE LATERAL RAISE. Start in a straddle stance with your front leg reasonably straight maintain a slight bend with the majority of your weight on this front leg. The back leg will be straight.

Grab an exercise band and stand in lunge position with your left foot forward on the middle of the band arms at your sides. On the descent into the lunge position both muscles are. The side lunge band lateral raise targets the glutes quads inner thighs and shoulders.

Hold a lunge position while staying low then lateral raise. Stand straight with a dumbbell in. The Lateral Raise primarily works the lateral deltoid which is the middle portion of the deltoid muscle.

Curtsy lunge lateral raises If you wanted to work your delts while also giving your lower body a workout try combining your lateral raises with a curtsy lunge. Lunge forward with right foot lunge laterally with right foot reverse lunge with right foot and then curtsy lunge bringing right foot behind you. Keeping your right knee straight take a long step laterally with your left leg and sit down and back into a squat position.

Considering how often people deal with knee problems this is also a significant argument in favor of including side lunges in the training plan. Hold a dumbbell 5- to 15-lbs in each hand and step your right foot forward about 3 feet keeping your left foot directly behind you.

Lunge Variations Reverse Lunge Walking Lunges Dumbbell Lunges

45 Degree Lunge With Lateral Raise Julie Lohre