- Put a paper plate under the left foot and hold a weight (I used a 10 lb kettlebell) in the left hand.
- Keep the weight in the right leg and bend the knee as you slide the left foot out to the side, keeping the leg straight.
- As you squat toward the floor, keeping the knee behind the toes, take the weight down and touch the floor.
- Squat as low as you can and keep the back flat, abs engaged.
- Push back up, sliding the left foot in as you stand.
- Repeat for 8-15 reps and then switch sides, completing 1-3 sets.
Lunges for the Hips, Glutes and Thighs
By Paige Waehner, About.com
Updated April 07, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
This advanced exercise targets the glutes, hips, thighs and core all at the same time. By using a paper plate and sliding one leg in an out, you add intensity to the traditional side lunge. Taking the weight toward the floor engages the core, making this a dynamic exercise that will really challenge you.
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- Static Lunges
- Assisted Lunges
- Sliding Lunges
- Sliding Side Lunges
- Split Squats
- Low Lunge
- Lunge Deadlift
- One-Legged Lunge With a Reach
- Barbell Lunge
- Sliding Side Lunge with Weights
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