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Exercise handout — move better, feel better.
Lateral Lunge (Controlled)
Side lunge with emphasis on controlled movement for adductor and glute development.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
2 out / 2 return
Tempo
Step-by-Step Guide
Set up
- Stand tall with feet together
- Hands at chest or on hips
- Core engaged
Step 1 of 4
Step wide to one side
Step 2 of 4
Push hips back and bend that knee
Step 3 of 4
Keep other leg straight, foot flat
Step 4 of 4
Push through bent leg to return
Breathing
- Inhale as you step out
- Exhale as you return
Form Cues
- Hips go back, not just down
- Bent knee over toes
- Chest stays up
- Push through whole foot to return
Common Mistakes to Avoid
- Knee caving inward
- Not pushing hips back
- Bending straight leg
- Falling into lunge instead of controlling
Safety Information
Stop if groin pain is sharp. Progress range gradually.
Progressions
Add dumbbells, deeper range
Regressions
Smaller step, partial depth
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.