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Bodyweight Lateral Lunge with Assistance: A Step-by-Step Guide

ByMike Collins

The bodyweight lateral lunge is a fantastic exercise for building lower body strength, enhancing balance, and increasing flexibility. This movement works the quads, hamstrings, glutes, and inner thighs, while also engaging the core for stability. Using assistance—such as a chair, resistance band, or wall—can help beginners improve form and mobility while performing this lunge variation.

Why Perform Assisted Lateral Lunges?

Adding assistance to the lateral lunge offers support for those who are working on building strength or recovering from injuries. It helps improve flexibility and range of motion, making it ideal for individuals who need a bit of extra stability. Here are some of the top benefits:

  • Improved Mobility: Assisting tools allow you to go deeper into the lunge, improving hip and ankle mobility over time.
  • Better Stability: For those who struggle with balance, the assistance provides extra support, helping to avoid injury.
  • Strength Development: Even with assistance, this exercise engages major muscle groups, promoting lower body strength and endurance.

How to Perform a Bodyweight Lateral Lunge with Assistance

Follow these steps to perform the assisted version of this powerful lower body move:

  1. Start with Proper Alignment: Stand with your feet hip-width apart. Hold onto a stable object (such as a chair, wall, or resistance band anchored to a sturdy point) for support.
  2. Step to the Side: Take a large step to the right with your right foot. Keep your left foot planted while your toes point forward.
  3. Lower into the Lunge: Bend your right knee, keeping your left leg straight. Lower your hips as you sit back into the lunge, ensuring your knee stays aligned with your toes.
  4. Push Through the Heel: Drive through your right heel to return to a standing position. Use the assistance to guide your balance and maintain proper posture.
  5. Repeat on the Other Side: After completing the desired reps on the right leg, switch to the left side.

Key Tips for Perfect Form

  • Keep Your Chest Lifted: Avoid rounding your back by engaging your core and keeping your chest upright.
  • Hinge at the Hips: Think of sitting back into the movement to activate your glutes and protect your knees.
  • Use Assistance Wisely: Rely on the assistance for balance but focus on using your muscles to complete the movement.

Muscles Worked in Assisted Lateral Lunges

The bodyweight lateral lunge primarily targets the lower body but also engages the core for stability. Here’s a breakdown of the main muscles worked:

  • Quadriceps: As the knee bends, the quads help stabilize and push your body back to a standing position.
  • Glutes: The gluteus maximus engages during the hip hinge and helps propel you back to the starting position.
  • Hamstrings: These muscles assist in the lowering phase of the lunge, particularly when you’re lowering into a deep squat position.
  • Adductors (Inner Thighs): The lateral movement emphasizes the inner thigh muscles as you step out and pull back into place.
  • Core: Throughout the exercise, your core works to keep you stable and upright.

Assisted Lateral Lunge Variations

  1. Resistance Band Assisted Lateral Lunge: Loop a resistance band around a sturdy object and hold onto it as you perform the movement, which helps guide your form.
  2. Chair-Assisted Lateral Lunge: Hold onto a chair or countertop for balance, allowing for a deeper, more controlled lunge.
  3. Wall-Assisted Lateral Lunge: Use a wall for balance and support, perfect for those new to the exercise or recovering from injury.

Common Mistakes to Avoid

  • Knee Overextension: Ensure that your knee stays in line with your toes. If your knee is extending beyond your toes, reduce the depth of the lunge.
  • Leaning Too Far Forward: Keep your chest upright and avoid leaning your torso too far forward. This reduces pressure on the lower back and ensures better form.
  • Skipping the Hip Hinge: Remember to hinge at the hips as you lower your body. This engages the glutes and prevents knee strain.

Benefits of Lateral Lunges in a Bodyweight Routine

Incorporating lateral lunges into your workout routine has several benefits:

  • Functional Strength: Lateral lunges mimic natural side-to-side movements that are important for daily activities and sports.
  • Injury Prevention: Strengthening the muscles around the knees and hips can reduce the risk of injury, particularly for athletes.
  • Enhanced Mobility: The side-to-side motion increases flexibility and mobility in the hips and groin.
  • No Equipment Needed: Bodyweight lateral lunges require minimal equipment and can be performed anywhere.

Conclusion

The bodyweight lateral lunge with assistance is an excellent exercise for anyone looking to improve lower body strength, stability, and flexibility. By incorporating this move into your workout, you’ll enhance your overall mobility and build functional strength. Whether you’re a beginner or simply need extra balance, using assistance during lateral lunges allows you to maintain proper form and reap the full benefits of this effective exercise.