100 A Day to B Strong Fitness Challenge: Day 19

Day 19 has one of my FAVE lower body moves: Lateral Lunges!!

  • they work the inner AND outer thigh, along with the booty of your bent leg
  • they stretch the inner thigh of your straight leg
  • and they challenge your core stability b/c it’s hard AF to keep your posture in check when you’re moving sideways [“laterally”] AND each side of your body is doing all kinds of different stuff [LOL!!]

Here’s what you need to do in order to make sure you’re loading your muscles & not your joints/back so that you’re building strength, not creating tension that could cause you pain:

  • the foot that steps side is the knee that bends - the other leg stays completely straight
  • as you step side, hinge your hips: booty back, head forward, spine straight
  • if you hinge your hips correctly, your upper back shouldn’t round over, nor should your shoulders collapse down in front of your chest
  • hinging your hips while keeping your abdominals pulled tight also keeps your lower back from arching & your rib cage from “puffing out” excessively
  • sticking your hips back for the hip hinge will also load the heel of your foot that you stepped on - which is great for engaging the booty
  • if your knee is poking forward excessively/you feel the majority of your weight shifting into the ball of your foot, stick your butt back farther!!
  • drive through the heel of your foot [of the knee that’s bent], to initiate standing back up again. Push with power & move with enough speed to give you the momentum to move that foot back beside the other & stand all the way upright again

Here's the demo video so you can see what I'm talking about:

There you go! Time to give it a try!! Get it, Fit Fam!!