Half-Kneeling Weighted Side Lunge

Technique

How to perform Half-Kneeling Weighted Side Lunge

1. Kneel on your right knee, using an exercise mat if desired, and place your left foot well out to the side.
2. Hold one dumbbell, kettlebell, or plate securely at chest height.
3. Brace your trunk and keep the left knee tracking over the middle of the foot.
4. Shift your hips toward the left heel while the right knee remains under your hip.
5. Press through the left foot to return to the starting position.
6. Complete the repetitions, then switch sides.

Programming relevance

Muscles involved

Primary targets: Adductor Magnus, Adductor Longus, Gracilis, Pectineus, Rectus Femoris.