Editor’s note: Dana Santas, known as the “,” is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book “Practical Solutions for Back Pain Relief.”
The importance of stepping to the side
If the majority of your workouts take place in the sagittal plane, you risk creating muscular imbalances and leaving yourself susceptible to injury during lateral movements in everyday life. Incorporating frontal plane exercises, such as the side lunge, into your fitness routine can prepare your body to move better and be more durable in daily-life activities. The side or lateral lunge is one of the best exercises for building lateral stability and mobility in the often neglected frontal plane. This exercise strengthens the quadriceps, hamstrings, glutes, adductors and core to help protect you against injuries such as groin pulls and hamstring tears. The side lunge also improves the mobility and stability of your hips, knees and ankles to avoid related strains and sprains. Consider the activities in your lifestyle that require you to move laterally and how side lunging could prove beneficial:Navigating crowded spaces: In environments such as busy streets, shopping malls or public transportation, you often need to sidestep or maneuver laterally to avoid obstacles, step off curbs and move through tight spaces. Training with side lunges can improv♔e your ability to navigate these environments.
Household chores: Tasks such as vacuuming, sweeping or mopping often require lateral motion as you move from side to side to clean different areas of your home. By strengthening the muscles involved in lateral movement w🍌ith side lunges, you can accomplish these chores more efficiently while reducing your risk of muscle strain or injury.
Playing with children or pets: If you have kids or pets, you’re likel꧙y familiar with the need to move quickly and react to sudden changes in direction. Side lunges can improve your ability to change direction rapidly and maintain balance, helping to keep playtime pain-free.
Recreational sports: Many recreational s༒ports, including pickleball, tennis and basketball, involve lateral movements such as shuffling, cutting and sidestepping. Incorporating side lunges into your training regimen can enhance your lateral quickness, agility and overall performance in these sports.
Outdoor activities: Whether you’re ꦬhiking on uneven terrain, walking in deep sand on the beach or participating in more extreme activities such as skiing or snowboarding, lateral stability and mobility are essential for navigating varied landscapes and maintaining balance. Training with side lunges can increase your lateral movement strength, enhance your mobilityღ and boost your confidence to be more adventurous outdoors.
Editor’s note: Consult your doctor before beginning any new exercise program. Stop immediately if you experience pain.