Great Lateral Lunge Variation
I like the idea of lateral lunges as a way of training outside of the sagittal plane, but I’ve never really been a big fan of loading them, mostly because I’ve just never liked most traditional loading methods via dumbbells or barbells.
Here’s a lateral lunge variation that I’ve been using for the past couple months that I really like using the landmine and Valslides.
Rather than confuse you with a written description, I’ll just show you what it looks like.
Using the landmine gives you the benefits of offset loading with far greater loading potential than you have holding a single dumbbell.
It also allows you to put that free hand out to the side to assist with balance, which really helps with the execution of the exercise. In the past I’ve tried using the goblet hold but find that some people tend to struggle with balance and end up side bending in an effort to stay steady, so using the landmine with the free hand outstretched helps with that issue.
The landmine also serves as somewhat of a counterbalance to help allow you stay upright so you don’t round your lower back like you often see with heavy dumbbell loading. There’s going to be some degree of forward lean, and that’s fine as long as the lean comes from a hip hinge and not lumbar flexion. In fact, I actually prefer a slight torso lean, as I’ve found it can be uncomfortable in the groin if you try to stay completely upright.
Another cool thing about using the landmine is that if you’re using 45 pound plates or have bumper plates, the plates serve as a depth gauge; once the plates tap the floor you’ve gone low enough.
If you don’t have Valslides or a slideboard you can also just do regular lateral lunges.
As far as technique goes, the two main things to watch out for are the knee of the stationary leg caving in on the squat, and rounding the lower back.
Give it a shot and let me know what you think.
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