How to Do
How to Do Side Lunge to Balance
Each side lunge to balance 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 this side lunge to balance.
Beginning
Beginning Side Lunge to Balance
1. Begin with both feet shoulder width apart and hands on hips.
2. Lunge to the side landing on the entire foot, coming to a stabilized position, with mobile foot pointing at a slight angle to allow for the slight external rotation that MUST occur when Abduction occurs at the hip, and the knee directly over 2nd & 3rd toe.
Movement
Side Lunge to Balance Movement
1. Both knees should now be bent 90°, the front foot should be flat on the ground and the back foot should have the heel lifted off the ground.
2. From this position drive off of the front foot (heel first) and onto the back leg.
3. Stand directly up into a balance position with the balance leg straight and the opposite leg flexed 90° at the hip and knee with the foot pointed out.
Note: This exercise can be done in all three planes of motion, Frontal (moving right to left), Sagittal (moving forward and back) and Transverse Planes rotating around the body.
Benefits
Side Lunge to Balance Benefits
Lateral lunges help to improve balance, stability, and strength. They work your inner and outer thighs and may even aid in the reduction of cellulite. Side lunges teach your body to move from side to side, which is a refreshing change from your body's usual forward or twisting movements.
