Side Lunge Touch Down

A quick and easy exercise suitable for beginners; that can be made more difficult for progression if required.

Workout focus:

 Legs, Hips, Trunk, Shoulders

Type of activity:

 Strength and mobility

Benefits:

A great exercise for legs and bum which also incorporates the hip adductor muscles to gain all round leg toning

Time needed:

 5 minutes

Intensity level:

 Moderate to Hard

Instructions:

Start standing with your feet shoulder width apart, with both hands in front of you.

Step your right leg out to the side and squat down into a lunge with both feet pointing forward; with your left leg extended to the side and your right leg bent, make sure your knee stays behind your toes.

Keep your back straight throughout the move and keep a good posture.

Whilst performing this move, extend your arms in front of you and then briefly touch down to the ground (allowing your back to round naturally when reaching down).

As soon as you touch the ground, push back to the starting position whilst raising your hands over your head.

Repeat on the left leg and keep alternating for 5 repetitions on each side. Rest for 60-90 seconds and then repeat for a further 1-2 sets.
 

How to make it more difficult:

Hold a weight in each hand to add resistance to the move or perform more reps or sets.

Supplied by:
Sam Tilley
Fitness Instructor
Ships & Castles Leisure Centre

www.carrickleisureservices.org.uk