The lunge is also a unilateral exercise, meaning you primarily train one side of your body at a time. Side Lunge Variations Side lunges, also known as lateral lunges, can help you increase flexibility and strengthen your thigh muscles. You don’t want rotation during these lunges either! Stand in front of it and rest your foot on the step. Catcher Evaluations: Elevated Side Lunge. This last variation is also called the Bavarian Lunge. Instead of moving forward/back, you will be moving from side-to-side. Keep your feet parallel. 1 – Reverse Lunge. Walking and front lunges are fine if you include hip-dominant movements in training. ... Lateral (Side) Lunge. The elevated lunge is a difficult variation on regular lunges. Notably, they add in the groin. This can be performed on the dugout bench prior to the game or even between innings! Increase Heart Rate; Depending on the intensity, side lunges can increase your heart rate, helping you burn fat and get back in shape. Front foot elevated reverse lunges are done similar to a reverse lunge, with the only difference is … The reverse lunge involves a simple reverse step instead of the traditional forward step. The lateral lunge is a definite shake-up! ... You’re balancing on the side of the elevated foot. Shoot for 20 side lunges on each leg in total, or build them into a timed circuits routine. Reverse and side lunges are great complementary exercises after performing primary lifts. Lateral lunges can help build strength in your glutes and legs, including your inner and outer thighs. This is identical to the side lunge performed on the ground but instead, the leg is elevated, creating better hip mobility by increasing the depth of the lunge. Bulgarian Split Squat (Rear Foot Elevated Lunge) For this one, you will need a box, a step, or other object that is about knee-height. Incorporate elevated lunges. ... Elevated Lunges. To do a lateral lunge, step far to the side. The elevated lunge helps target your quadriceps specifically and helps build additional knee stability. Load lunges by either adding weight or … Lunges—Front, Side, Walking, and Reverse. You can do several side lunges on one leg then switch sides, or alternate legs. Front-Foot Elevated Reverse Lunge. A side lunge can be used as a warm-up exercise and is very easy on your knees. Apart from the traditional side or lateral lunges, there are a few ways you can amp up the effect of these exercises. Lateral lunges, or side lunges, change up the muscles used during a lunge. Due to the change in torso angle, the reverse lunge creates more activation at the proximal hamstring and gluteal group and less compressive stress over the front side … To start an elevated lunge, stand on a step, box or elevated bench. Step back about three feet with your left leg. Warm-Up exercise and is very easy on your knees do several side lunges on each leg in,. 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