Lateral Lunge
Training the plane everyone skips — inner thighs, lateral stability, and hips that move like they should.
Adductors, Glúteos, CuádricepsNone or DumbbellPrincipiante
Preparación
- Stand tall, feet together, hands clasped or holding a dumbbell.
Cómo Hacerlo
- Step wide to one side, sitting into that hip.
- Bent-leg knee tracks over toes; other leg stays straight.
- Push def the bent leg back to standing.
Respiración
Inhale stepping out, exhale returning.
Errores Comunes
- Knee diving past the toes — sit BACK into the hip, not forward.
- Heel popping up on the working leg — full foot down.
Consejo de Sam: Sit into the hip pocket, not onto the knee.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.