Side Lunges - Ramblers' Stretch of the Month

We host Stretch of the Month, in our joy-filled global Facebook Group! This Challenge, if you choose to accept it, is to do side dunges every day for 30 days! 

You may not realize it, but most of the movement we do on a daily basis is forward and backward. When incorporated into daily life, side lunges help you practice lateral movement or side-to-side.

These lateral movements teach us to stay upright and train the hips to recognize different planes of motion while activating other muscle groups.

Benefits of Side Lunges

• Corrects muscles imbalance
• Strengthens hip flexors and activates glutes
• Strengthens ankles joints
• Strengthens inner and outer thigh muscles
• Improves mobility and stability

Instructions

• Begin by standing tall with your feet a little wider than hip distance.
• Toes are pointing forward to maintain proper alignment and stability.
• shift your body weight onto your right foot as you bend your right knee. 
• Lower your body toward the ground, keeping your left leg straight. 
• Aim to lower your body until your right thigh is parallel to the ground, ensuring a deep stretch in the inner thigh of the bent leg.
• Straighten right leg and return to center
• Once you've completed the side lunge on the right side, repeat the same movement on the left side.
• Start with 5 reps on each side increasing reps over the month
  

Modifications

Side Lunges with Chair

If you're not fully comfortable sinking down into a lunge and rising back out of it, consider performing the side lunge with a chair behind you. This tool will help you know when to stop lowering to the floor, and if you briefly sit down at the bottom of the movement, you'll have an easier time pressing back up to return to standing.

Side Lunges with Explosive Push

If you want to amp up the difficulty of the traditional side lunge, try explosively pressing up out of the lunge to return to standing. You'll have to actively push into the ground to come back up, which recruits more muscles.

Side Lunge While Rambling

Side Lunge can be done while out Rambling or as part of your exercise routine. 

Rambler Stretches are simple exercises that enhance strength, balance, and flexibility—all crucial elements as we age. They are also activities you can seamlessly integrate into your Rambles, stopping to take a moment to breathe, stretch, and fortify your strength.

We hope you continue to practice them and make them a part of your daily routine.