side lunges

Side Lunges

-Stand tall with a dumbbell in each hand (if you are a beginner, you may not want to use dumbbells).

-Step to your left side (as far as your flexibility allows) and squat down on your left leg, while your right leg remains straight and entire right foot remains on floor.

-Return left leg to starting position and now step to your right side (as far as your flexibility allows) and squat down on your right leg, while your left leg remains straight and entire left foot remains on floor.

-Return to starting position.



Competency Criteria

-Lunging leg's heel remains on floor during descent while stationary leg remains straight and foot remains flat on floor.

-Squating leg's knee remains over 2nd and 3rd toes.

-Chest remains 'high' during the descent (no rounding of spine).



Progression:
-Use heavier dumbbells.

-Move in different planes (i.e., forward and back [sagittal plane], and pivot and rotate [transverse plane]).

-Curl the weight when legs are together or lift weights over head.