Side Lunge Touching Heel
The side lunge cross-body heel-touch is an effective lower-body exercise which will get your muscles working hard. It is an excellent way to target your quads, glutes and hamstrings at the same time. With the heel-touch element, it also adds a slight rotational challenge to your workout.
This exercise is a great way to test your balance and coordination, as well as build strength. You will need to ensure your form is correct to get the most out of the exercise. Start by standing upright with your feet hip-width apart. Take a wide step to the right and bend your right knee until your thigh is parallel to the floor. As you do this, raise your left arm and reach across your body to touch your right heel. Keep your chest up and your left leg straight.
Return to the starting position and repeat the exercise on the other side. Aim for 10-12 reps on each side, with a rest if needed. Increase the intensity of the exercise by holding a dumbbell in each hand. This will add an extra challenge to your workout.
The side lunge cross-body heel-touch is a fantastic exercise which is sure to get your heart rate up and help you tone up in no time. Give it a try and see what you think!
Type:
Strength
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The side lunge cross-body heel-touch is an effective lower-body exercise which will get your muscles working hard and build strength in the glutes, quads, and hamstrings
- It adds an extra challenge to your workout by engaging your core strength and balance to maintain a neutral spine
- This exercise is a great dynamic warm-up movement prior to a workout and can help train your hips outside of normal exercise plane of motion
- Increase the intensity of the exercise by holding a dumbbell in each hand for an extra challenge
- Give it a try and see what you think!
Step by Step Instructions For Side Lunge Touching Heel
- Assume an athletic standing position, with the knees and hips slightly bent, feet hip-width apart, and the head and chest up. This will be your starting position.
- Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge.
- As you lower yourself, reach across with your left hand to touch your right heel or ankle. Maintain good posture through the entire spine, keeping your head and chest up.
- Pause at the bottom of the motion, and then extend through the working leg to return to a standing position, transitioning into a lunge to the opposite side.
Warm Up Tips
- Assume an athletic standing position, with the knees and hips slightly bent, feet hip-width apart, and the head and chest up. This will be your starting position.
- Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge.
- As you lower yourself, reach across with your left hand to touch your right heel or ankle. Maintain good posture through the entire spine, keeping your head and chest up.
- Pause at the bottom of the motion, and then extend through the working leg to return to a standing position, transitioning into a lunge to the opposite side.
- Start by standing upright with your feet hip-width apart.
- Take a wide step to the right and bend your right knee until your thigh is parallel to the floor.
- Raise your left arm and reach across your body to touch your right heel.
- Keep your chest up and your left leg straight.
- Return to the starting position and repeat the exercise on the other side.
- Aim for 10-12 reps on each side, with a rest if needed.
- Increase the intensity of the exercise by holding a dumbbell in each hand.</
Side Lunge Touching Heel Safety Tips
- Ensure proper form: Start by standing upright with your feet hip-width apart. Take a wide step to the right and bend your right knee until your thigh is parallel to the floor. Keep your chest up and your left leg straight.
- Maintain good posture: Throughout the exercise, keep your head and chest up, maintaining a straight and aligned spine.
- Engage your core: To stabilize your body during the exercise, engage your core muscles by pulling your belly button towards your spine.
- Perform the exercise slowly and controlled: Avoid rushing through the exercise. Take your time to properly execute each movement, focusing on engaging the targeted muscles.
- Be mindful of your balance: This exercise challenges your balance and coordination. Pay attention to your body’s positioning and make any necessary adjustments to maintain stability.
- Start with lighter weights: If you choose to add dumbbells to increase the intensity, start with lighter weights and gradually increase as you become more comfortable and confident with the exercise.
- Listen to your body: If you experience any pain or discomfort during the exercise, stop immediately and consult with a healthcare professional.
- Stay hydrated: Remember to drink plenty of water before, during, and after your workout to stay properly hydrated.
- Warm up and cool down: Prior to starting the exercise, warm up your body with some light cardio and dynamic stretches. After completing
Incorporating Into Other Workouts
One way to incorporate the side lunge cross-body heel-touch into your workouts is to use it as a lower-body exercise to build strength in the glutes, quads, and hamstrings. You can start by adding it to your leg day routine. Perform 10-12 reps on each side, with a rest if needed, and aim to increase the intensity by holding a dumbbell in each hand.
Additionally, you can use the side lunge cross-body heel-touch as a dynamic warm-up movement before your workout. This exercise will help activate your lower-body muscles and prepare them for the upcoming workout. Perform a few sets of side lunge cross-body heel-touches with lighter weights or bodyweight to get your blood flowing and your muscles ready for action.
Furthermore, the side lunge cross-body heel-touch can be used to train your hips outside of the normal exercise plane of motion. This exercise adds a rotational challenge to your workout, engaging your core strength and balance to maintain a neutral spine. Incorporate it into your core or full-body workout routine to work on your balance, coordination, and overall strength.
Remember to always maintain proper form and technique while performing the side lunge cross-body heel-touch. Start by standing upright with your feet hip-width apart, take a wide step to the right, and bend your right knee until your thigh is parallel to the floor. Reach across your body with your left arm to touch your right heel or ankle, keeping your chest up and your left leg