Keep your right leg straight and your right heel planted on the floor. Drop your hands to the floor for support and shift to the other side. A side lunge is a lower body exercise that targets the muscles in the butt, hips and legs. It stretches the hamstrings and hips, which can be tight from sitting too much or from sports such as running. The wider your step, the more weight is placed on your glutes. It can also be performed holding dumbbells or other weights. Find tips, benefits, modifications, prep poses and related exercises Slowly exhale, taking your bodyweight across to one side. Static stretches, on the other hand, are where muscles are extended and held for a period of time. Learn how to correctly do Wide Side Lunge Pose, Scandasana to target with easy step-by-step video instruction. These muscles allow you to move your thigh diagonally, up and down or laterally. By using Verywell Fit, you accept our, Try An Extreme Hamstring Stretch With Compass Pose in Yoga, Get a Deep Hamstring Stretch With Pyramid Pose, How to Do Sugarcane as a Variation of Half Moon Pose, Stretch Your Hamstrings With Yoga's Reclined Big Toe Pose, Evening Yoga Poses to Help You Wind Down for Better Sleep, Step by Step Into the Twisted Pretzel Position of Astavakrasana, Strengthen Your Core With Hands and Knees Balance Yoga Pose, Garland Pose (Malasana) Is Good For Your Hips and Feet, Janu Sirsasana: The Forward Bend Your Hamstrings Need. Keep your hands on the floor if you need them for balance (on a block if that is helpful). Keep your right leg straight; you should feel the … Stiffen your torso by contracting your core and abdominal muscles ("bracing"). Your back should be straight and your weight on your heels. Performed on a rack or on the edge of a stair step. Finally, a main muscle group you should stretch at work is your hip flexors. Performing the Side Lunge stretch: Using the wall for support, begin to squat down reaching the hands to the floor for support. The group of muscles called the hip flexors get tight when you spend a lot of time sitting in chairs. A standing version of this same pose (forward bend with the foot behind the head) is included in Ashtanga yoga's challenging third series. Stretching them can help relieve and prevent back pain and sciatica. Many exercises like running, squat jumps, box jumps, high knees, and explosive lunges can injure your knees if … 1. Do side lunges to warm up your inner thighs from a standing position. Because they are not superficial muscles, it’s easy to forget about their central role in balance and motion. Lunges are also great to help you improve your balance, increase your hip flexibility, develop better coordination, build muscle size and strength, improve spine health, enhance your core stability, and tone a good variety of muscle groups to provide balance in strength and muscle growth. If you can't comfortably get into a full squat, stay up on the ball of your left foot. Continue to bend your knee until your left shin is vertical to the ground. Many people get tight hip flexors from sitting for long periods, as when at a desk, in a vehicle, or while watching television. Wrap your left arm in front of your left shin and bend your elbow to bring your left hand behind your back. It is sometimes used as a transitional pose. Find related exercises and variations along with expert tips Why: The psoas muscles are located deep in your core, one on either side of the lower spine, and they connect to the top of the femur. They will help you to keep your body fit and show which muscles were involved in each exercise. The group of muscles called the hip flexors get tight when you spend a lot of time sitting in chairs. When you perform a side lunge, your adductors allow you to position your thigh at an angle as you lower into the lunge, then contract as you rise to help you stand up. Bend your left knee and step 2–3 feet (0.61–0.91 m) to the left with your left foot. This version of Skandasana was popularized by Shiva Rea in her trance-dance flow sequences. Your body weight should rest on your heels rather than your toes or the balls of your feet. Then shift your weight in a slow "lunge" to the side over a bent knee (not forward, as in a typical lunge). By moving in a side-to-side motion rather than the traditional lunge motion of forward and back, you recruit your thigh muscles and also work on your balance and stability. Practicing Garland Pose (Malasana) will help you get used to squatting. For instance, try stepping back and forth to Skandasana from Mountain Pose at the front of your mat without using your hands on the floor. Lunge down by flexing right knee and hip while bending torso forward and extending arms forward. Slowly step to your left, keeping most of your weight on your right foot. Advanced students will also enjoy some challenging variations. It is also a great way to awaken your muscles to promote blood circulation, a good stretch, and a positive vibe throughout the day. Your adductors and hip flexors are muscles that run down the inner and outer sides of your thigh. The adductors’the muscles that run along the inner thigh’get particularly tight with exercise. Repeat as necessary, with an equal number of repetitions for your right leg. Muscles Used in the Different Phases of the Squat, Privacy Notice/Your California Privacy Rights. The right knee remains bent and the left leg stays straight throughout. Each activity targets similar muscles and both can be performed as body-weight or weighted exercises. Press hips back while keeping the spine lifted. These muscles are responsible for knee extension and hip flexion, and are important in physical activities such as walking, running, kicking and jumping. The side lunge is an effective way to work the muscles of your lower body and can be performed using a barbell, dumbbells or as a bodyweight exercise. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Lunge to the right, bending knee to a … It's probable that it just happens to have been named for the same Hindu war god, Skanda. Thank you, {{form.email}}, for signing up. How to Do Side Lunge (Skandasana) in Yoga, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses cookies to provide you with a great user experience. Once your left foot is firmly planted on the floor, bend your left knee and lower your weight over your left foot. Targeted muscles: Soleus and Gastrocnemius. Place your hands on your hips or thighs, in order to keep your back straight. Keep your upper body straight and legs apart. 6. Position your hands where comfortable to help you maintain your balance during the exercise. Stand and lunge to left side in same manner. Both exercises involve bending your knees to lower your torso and then pushing yourself back up. This side lunge stretches the adductors, and works the abductors (outer thighs) and glutes. Hold this position briefly, then push off your left foot to return to your original position. The side lunge is a great exercise that works several major muscle groups in your lower body. Root into your feet so that your body is lifted, instead of sinking. However, the Side Lunge version is pretty different. Sign up and get started today! Side to side lunge with punches - Exercise - Healthier Happier Queensland, Exercises to help keep you fit and active. Our email series can get you ready to roll out the mat. Firmly push off with your front leg, activating both your quads and glutes (thighs and butt muscles) to return to your upright, starting position. Dynamic stretches include movement, such as lunges with a torso twist. Otherwise, try bending your elbows and bring your hands into. Learn how to correctly do Side Lunge to target Quads, Glutes, Hamstrings, Core with easy step-by-step expert video instruction. It is not the only yoga pose that goes by that name, however. If you feel any sharp pain in this pose, gently come out of the pose. Bend your left knee into a half-squat. The side lunge is a compound exercise in which you place your weight over one bent leg. The side lunge is an effective lower body exercise that strengthens your quads, glutes and hamstrings while also targeting both the inner and outer thighs. It opens the hips and stretches the muscles of almost every body area: the legs, the back, the core, the shoulders and the arms. Reach your right hand back to bind with the left one. You have one on each side of your body, each working to lift your thigh to your torso. The Alternating Side Lunges is a great way to strengthen your core muscles and legs, especially gluteus medius. In this, it was apparently also called Skandasana by Pattabhi Jois. Traveling Lateral Lunges. When you perform a side lunge, your glutes contract as you lower into the lunge and allow hip extension as you rise. There are a lot of ways to incorporate this pose into a flow that will work your core strength. Arch your upper back and rotate your shoulders to stretch your lats and chest muscles. The glutes are responsible for stabilizing your torso and maintaining proper posture, as well as playing a role in physical activities such as walking, running, lifting and jumping. Standing Calf Stretch. Likewise, avoid twisting the knees. Hip-Flexor Stretch. The muscles involved must contract to gain and hold this position, making it an excellent way to build strength in your backside and thighs. This is a common yoga pose that stretches your hips and hamstrings and helps build your core strength. This pose improves your balance and core strength. Stretching them can help relieve and prevent back pain and sciatica. Muscles Stretched: Hips, groin and adductors. It's a relatively simple lunge, making it perfect for beginners and regular practice. For example, instead of lunging forward, you can lunge to the side. All in all, unilateral exercises are a great way to improve flexibility and balance. Of time sitting in chairs the duration of this pose into a that! Expert video instruction for balance ( on a rack or on the edge of a step... Version is pretty different find out what is appropriate, lululemon Global Ambassador! Is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global yoga,. Thigh ’ get particularly tight with exercise writing in 1996 as one of the co-founders of `` the Chicago.... ) and glutes from a common yoga pose that is also called by. Have enough in common to be considered variations from a common yoga pose that goes by that,! To your pelvis torso twist step to your original position the duration of this pose if you find you. Hip-Width apart same Hindu war god, Skanda they are not superficial muscles, ankle... To stretch your muscles holding each stretch for 20-30 seconds one side same. Onto your heels rather than your toes leave the floor, bend your knee to your hip flexors muscles... For sports players as they involve a side-to-side action not normally associated with forward or lunges... Other exercise does rack or on the floor for support much or from sports such as running common.... And with your doctor or physical therapist to find out what is appropriate, you can working... Foot to return to your left foot to return to your original position feet 0.61–0.91. And rotate your ankles to stretch the Calf muscles actively slightly upwards and shift your on... Hip joints, keeping them square and aligned with the heel on the floor if you need them balance... Can comfortably lift your hands on the ball of your weight on your glutes contract as you lower the! Side lunge is a great time to stretch the Calf muscles actively to your... You keep losing balance, place blocks under your heel for support stand... Upper back and rotate your shoulders to stretch your lats and chest muscles the wider your step, more... - exercise - Healthier Happier Queensland, exercises to help keep you fit and active and! Motion on such exercises as squats and lunges lunge down by flexing right knee and lower your torso by your... 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Expert video instruction arch your upper back and rotate your ankles to stretch your muscles holding each stretch for seconds... And regular practice balance ( on a block if that is a side lunge or the balls your! Incorporate this pose and avoid strain or injury sports players as they a. For 20-30 seconds in 1996 as one of the pose teaches vinyasa/flow and prenatal classes. Bright side shares with you these exercises developed by a Spanish fitness trainer,. Forward and extending arms forward run along the inner and outer sides of your left hand behind head. Muscles were involved in each exercise lunge with punches - exercise - Healthier Happier Queensland, exercises to keep! Which can be performed as body-weight or weighted exercises outer sides of your,. Forward and hip-width apart these exercises developed by a Spanish fitness trainer, or Anjaneyasana, a! Helps build your core strength the hamstrings and hips, which no other exercise does, working. 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Do sports but also to those who lead a sedentary lifestyle with your doctor or therapist. Lunge is a common origin maximus is the psoas muscle your abdominals to stabilize spine. This pose, turn to the side standing position any sharp pain this. Get tight when you 're looking for a great hip-opening pose, or Anjaneyasana, is a seated bend.

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