Three Way Slider Lunge

Instructions

1. Stand tall on one leg.

2. Place the other foot on a slider, towel, or glider.

3. Keep a soft bend in the standing knee.

4. Slide the moving foot straight forward.

5. At the same time, bend the standing leg to control the movement.

6. Keep most of your weight on the standing leg.

7. Pull the sliding foot back to the starting position.

8. Slide the moving foot out to the side.

9. Sit your hips back slightly as the standing leg bends.

10. Keep your standing knee lined up over your toes.

11. Pull the sliding foot back to center.

12. Slide the moving foot straight backward.

13. Hinge slightly at the hips while keeping your chest lifted.

14. Keep control through the standing leg.

15. Pull the sliding foot back to the starting position.

Common Compensations

• Do not dump all your weight onto the sliding leg.

• Do not let the standing knee cave inward.

• Do not round your back.

• Do not rush the return.

• Do not let your balance collapse between directions.

Extra Info

• You should feel the glutes, quad, hamstring, and core of the standing leg working.

• You may also feel the inner and outer hip muscles helping control the movement.

• You should not feel sharp pain in the knee, hip, or low back.