Side Lunge to Knee Drive

The Side Lunge to Knee Drive is an effective exercise that combines lateral movement with explosiveness. This exercise focuses on strengthening the quadriceps, hamstrings, gluteus and core muscles while improving balance and coordination. By integrating both strength and mobility, this exercise is ideal for those looking to improve their functional movement patterns. :contentReference[oaicite:0]{index=0}

Correct Execution of the Side Lunge to Knee Drive

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet hip-width apart and your arms at your sides.
  2. Take a large step to the side with your right leg and lower your hips toward the floor by bending your right knee while keeping your left leg straight.
  3. Make sure the right knee does not go over the toes and keep the torso upright.
  4. Push through the right heel to return to a standing position while simultaneously bringing the right knee up toward the chest in a controlled motion.
  5. Lower the right leg back to the starting position and repeat the movement on the same side for the desired number of repetitions before switching to the left side.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Insufficient depth of lunge: Make sure to lower the hips sufficiently to activate the relevant muscles effectively.
  • Knees that go beyond the toes: Keep the knee in line with the ankle to reduce stress on the joints.
  • Lack of core stabilization: Engages the core muscles throughout the movement to maintain balance and proper form.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise without knee lifts to focus on proper form and balance.
  • Advanced: Add dumbbells to increase resistance or perform the exercise at a faster pace to increase intensity.

Number of Repetitions and Sets

Perform 2-3 sets of 10-12 repetitions per side, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you step out into the lunge position and exhale as you push up and bring the knee towards the chest. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Side Lunge to Knee Drive:

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