Exercise of the Week - Sliding Side Lunge

You know that lunges are great for building strength in the glutes, hips and thighs but traditional lunges can get a little boring. This sliding side lunge is a variation that puts more emphasis on the inner and outer thighs as well as the glutes, but the key is to work on your form to make this exercise safe and effective.

In this version, I used a Gliding Disc to create a sliding motion (you can also use a paper plate) and add some resistance. This will really engage your inner thigh, especially if you press into the disc as you're sliding the leg out and in. As you slide the leg out, you'll bend the stable leg into a lunge, but be sure to keep the knee in line with the toe while also keeping the knee behind the toe. Sit back into the movement just as you would in a squat. If your inner thighs are tight, you may need to modify or skip this move.

Do it right: Stand with the left foot on a paper plate, towel or Gliding Disc. Bend the right knee, sitting back into the heel as you slide the left foot out to the side. Keep pressure on the plate to add resistance and keep the right knee behind the toe. Press into the plate to contract the inner thigh and slide the left foot back. Repeat for 1-3 sets of 8-16 reps and then switch legs.

You can also try this Side Lunge With Front Raise from our Weight Training Guide.