How to Do
How to Do Side Lunges With Bands and Arm Drive
The side lunges with bands and arm drive should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the side lunges with bands and arm drives.
Beginning
Beginning Side Lunges With Bands
1. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
2. Maintain a tall posture throughout the exercise and good stability through the belly.
Movement
Side Lunges With Bands Movement
1. This movement involves a sideways forward lunge in combination with a two arm rotational movement.
2. Start with a tall body line, grabbing the handle of the bungee at chest height and arms straight as shown.
3. the bungee is positioned off to one side. Note: you will be lunging away from the bungee.
4. Perform a side lunge; for description see lunge-frontal in the exercise library.
5. At the end range of motion of the side lunge, perform a two arm rotation through the trunk and shoulders towards the lunge leg as shown.
6. Push back with the lunge leg to starting position and return arms to the center.
7. Repeat for the desired amount of reps.
8. Ensure that you maintain a tall body line and that the shoulders do not round. These may be indications that the exercise is too advanced and needs to be regressed.
Benefits
Side Lunges With Bands Benefits
The lateral rise with a side lunge band targets the glutes, quadriceps, inner thighs, and shoulders. This is a multi-joint activity that activates and stimulates the entire body, aids in calorie burning, and improves balance and coordination.
