Lateral Lunge to Drop Lunge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Stretch
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Lateral Lunge to Drop Lunge is a bodyweight exercise that primarily targets the quads while also engaging the hip adductors, calves, and glutes. It involves stepping laterally to perform a side lunge, then transitioning smoothly into a drop lunge by bending both knees and lowering the body toward the ground, emphasizing controlled movement and proper alignment. This exercise enhances lower body strength, stability, and mobility, challenging balance and coordination while activating multiple lower limb muscles.
How to Perform
Begin standing tall with feet together and arms relaxed at your sides.
Take a wide step to one side, lowering your hips back while keeping the opposite leg straight.
Press through the bent leg to return to the starting stance.
Step diagonally behind your body at about a 45-degree angle and bend both knees until the rear knee lightly touches the ground.
Drive through the front leg to rise back to the initial upright position.
Continue alternating sides for the desired number of repetitions, maintaining control and proper alignment throughout.
★ 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
When performing the lateral lunge, if you can comfortably lower yourself deeply, try lifting the heel of the lunging leg slightly off the ground and pointing your toes upward. This adjustment may feel more natural depending on the structure of your hips.
In the drop lunge, avoid leaning forward to compensate as you step back.
Aim to feel a gentle stretch in the glutes without forcing it.
Step back far enough so that your front shin remains mostly vertical and doesn’t extend too far past your toes.
Crossing your arms in front of your chest is optional, but extending them forward can improve balance if needed.
How Not to Perform
Do not let your front knee collapse inward or extend excessively past your toes.
Avoid leaning your torso too far forward or rounding your back.
Do not lift your back heel too high or let it drag, which reduces stability.
Avoid rushing through the movement; control both descent and ascent.
Do not take steps that are too small or too narrow, which limits range of motion and reduces quad activation.
Avoid shifting weight unevenly to one side; maintain balanced distribution.
Do not lock your knees at the top of the movement; keep a slight bend to protect joints.
Avoid flaring your toes outward or inward excessively, which can strain hips and knees.
Do not neglect engaging your core; a loose core can compromise form and stability.
Avoid bouncing or using momentum instead of controlled muscle contraction.
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.
