Half-Kneeling Weighted Side Lunge

Technique

How to perform Half-Kneeling Weighted Side Lunge

1. Kneel on your right knee and place your left foot well out to the side, using a mat under the knee if desired.
2. Hold one dumbbell, kettlebell or weight plate securely at chest height.
3. Keep your trunk controlled and bend the left knee in line with the middle of the foot.
4. Shift your hips toward your left heel while keeping the right knee on the floor.
5. Press through the left foot to move back to the starting position.
6. Repeat on the other side.

Programming relevance

Muscles involved

Primary targets: Adductor Longus, Adductor Magnus.