Alternating Lateral Lunge with Overhead Reach 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hip Adductors
Secondary Targets
Execution
Compound
Force Type
Dynamic Stretching
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Alternating Lateral Lunge with Overhead Reach" is a dynamic lower body exercise that targets the hip adductors while also engaging the calves, hamstrings, shoulders, and upper back. It involves stepping to the side into a lateral lunge, ensuring proper knee alignment, followed by an overhead reach to enhance mobility and engage the upper body. This exercise is performed using bodyweight only, making it accessible and effective for improving lower body strength, flexibility, and stability. The alternating movement helps build coordination and balance, while the overhead reach activates the upper back and shoulders, providing a full-body workout.
How to Perform
Start by standing tall with your feet close together and your arms relaxed by your sides.
Step out to the side with one leg, bending at the hips and knees as you lower your body into a lateral lunge, ensuring your opposite leg stays extended.
As you reach the bottom of the lunge, keep your arms straight and lift them overhead, aiming for shoulder height.
Once your arms are fully extended above you, slowly lower them back down and push off with your legs to return to the starting position.
Continue alternating sides, repeating the movement for the desired number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
As you lift your arms overhead, ensure the movement is driven by your shoulders rather than your spine, keeping your back neutral.
Exhale as you extend your arms upwards, focusing on engaging the muscles in your upper back and the rear of your shoulders.
While performing the lateral lunge, if you’re able to go deeper into the motion, try allowing the foot of your extended leg to lift slightly off the ground, with your toes pointing upwards. This adjustment can feel more comfortable depending on your individual hip structure.
How Not to Perform
Avoid Rounding Your Back: Do not round or arch your back while performing the lateral lunge or reaching overhead. Keep your spine neutral to avoid unnecessary strain on your lower back.
Don't Collapse Your Knee Inward: Ensure your knee tracks over your toes as you step into the lateral lunge. Avoid letting the knee collapse inward, as this can lead to joint strain and ineffective targeting of the hip adductors.
Avoid Using Momentum: Do not swing your arms or body to assist with the movement. Focus on controlled, deliberate motions to engage the target muscles and avoid wasting energy.
Don't Overextend the Reach: When lifting your arms overhead, avoid hyperextending your shoulders. Only raise your arms to shoulder height or slightly above, and keep the movement within a comfortable range of motion to prevent shoulder strain.
Don't Allow the Heel to Lift Too Early: As you lower into the lateral lunge, ensure the heel of the lunging leg stays planted on the ground until you reach the bottom of the movement. Lifting the heel too soon can disrupt balance and shift focus away from the targeted muscles.
Avoid Shallow Lunges: Do not perform shallow lunges that do not fully engage the hip adductors. Aim to lower your hips as much as possible while maintaining proper form to get the most out of the exercise.
Don’t Rush the Movement: Perform each rep slowly and with control. Rushing through the exercise can lead to improper form, reduce muscle activation, and increase the risk of injury.
Avoid Holding Your Breath: Remember to breathe throughout the movement. Exhale as you reach overhead and inhale as you return to the starting position to maintain core stability and prevent unnecessary tension.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
