To perform a weighted side lunge, you'll step laterally, stabilizing on your lead leg. Here's a more detailed explanation:
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Starting Position: Stand with your feet hip-width apart, holding a weight (dumbbell or kettlebell) in front of your chest or at your sides.
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The Step: Take a wide step to the side with one leg (e.g., the right leg).
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The Lunge: As you step, bend your right knee and lower your hips, keeping your back straight and your core engaged. Your right thigh should be nearly parallel to the ground, and your right knee should not extend past your toes. The left leg should remain straight.
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Stabilize: Ensure you are stable on your lead leg (the bent leg).
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Push Back: Push off with your right foot to return to the starting position.
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Repeat: Repeat on the same side for the desired number of repetitions, then switch to the other leg.
Key Considerations:
- Weight Placement: Holding the weight in front of your chest can help with balance, while holding weights at your sides increases the challenge.
- Knee Position: Ensure your knee tracks over your toes and doesn't cave inward or outward.
- Core Engagement: Keep your core engaged throughout the exercise to maintain stability and protect your lower back.
- Progression: Start with bodyweight lunges to master the form before adding weight.
