Once you’re comfortable with the movement, the best way to increase the difficulty of the side lunge is to hold a dumbbell in each hand. If you can, grab a power rack and set up a bar at approximately the height of the bench, which can be a little more comfortable on the foot, and let the ankle remain in a neutral position with the toe placed facing down. Perform a lateral lunge on left leg while leaning torso slightly forward until the weights are at about knee level. An elevated lunge is a great version of a lunge that focuses on strengthening your glutes, quads, hamstrings and calves. In that position, your quads and glutes automatically have to work harder. Difficulty: Intermediate. Equipment: Dumbbells. View All Exercises . Coaching Notes: By using an elevated surface like a weight bench, you can create the setup that will achieve the most spinal-friendly lower body pump of your life. Lateral Lunge. Elevated Backward Lunge 1.
This can be performed on the dugout bench prior to the game or … Target Body Part: Butt/Hips, Legs - Thighs. With your front foot elevated, your front hip can fully flex. Side Lunge Variations Dumbbell side lunge. Elevated lunges let you stay in a stationary position to help really focus your attention on shaping your booty and sculpting your thighs. Catcher Evaluations: Elevated Side Lunge. Stand with the feet hip-width apart holding one dumbbell in each hand with the palms facing each other. 2. This is identical to the side lunge performed on the ground but instead, the leg is elevated, creating better hip mobility by increasing the depth of the lunge.