Side Lunges vs. Side-Step Squats. Explore Skimble's fitness and personal training ideas online. Perform 2 sets of 10-15 reps on each side. You can do several side lunges on one leg then switch sides, or alternate legs. Doing the forward and back lunges plus the side ones counted as one rep. This is a disc herniation. Saved by Cheryl Stephens. Note: To get in and out of this position, lay on your SIDE first, with the side that has the suspected disc bulge on it facing the sky. That is one rep. 3. When you bend or lean forward, your spine becomes rounded. Any pucks that arrive on your side must be sent back before you win. Let's start with the right foot, keeping your left foot planted on the ground. Slide your left leg to return to the starting position while breathing out. Your hips will be back, and your right knee bent. Lower Body Blast – Slide Disc Lunges (Last Updated On: August 31, 2010) This is a picture of one of several “Slide Disc” exercises from Lower Body Blast. Do not use your hands to push of your thighs. Reverse Lunge and Biceps Curl:Hold a dumbbell in each hand; place each foot on a disc.Slide your right foot back until both knees are bent 90° and left thigh is parallel to floor.As you do so, curl both dumbbells to your chest, palms facing your body. Instructions. Bend your right leg and slide the left foot backward into your lunge, keeping the back leg slightly bent and the front knee behind the toes. Step 4: Stand back up. This bulge is where your “raspberry filling” is expelled and is the most common cause of a herniated disc. 2. Slide left foot back, lowering until legs are bent at a 90-degree angle (as shown). The side lunge is a great exercise that works several major muscle groups in your lower body. Get a total-body workout with the Gold's Gym Power Glide Discs! Lunges, planks, pushups and any other workouts traget to strengh training, stretch of whole body Dual Sided For Any Surface: smooth side made of shock resistant plastic work on carpet, rugs or cloth surfaces; the fabric side works on hard wood, laminate or tile floors let you do exercises at any place Helpful. Those hand- and foot-sized discs that help you slide around on the floor look cute, even fun. Muscles Used in a Side Lunge. That's where side lunges, or lateral lunges, (demonstrated here by NYC-based trainer Rachel Mariotti) come in. The game appeals to anyone with a competitive streak. Focus on your abs with curl-ins, reverse curls, planks and bird dog exercises. Cuenca-Fernández F, et al. Step 2: Place your right foot up on the slide board. I was instructed to complete three sets of 10 reps on one side and three sets on the alternative side, totaling 60 lunges. It'll take your body into the frontal plane of motion (side-to-side) and take your workout to the next level. Comment Report abuse. Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. How to do Sliding Lateral Lunges. Lunges and squats just seem to go together. Both slide very easily on hard and carpeted surfaces so be careful as you slide the disc. (See: Why You Need Lateral Moves In Your Workout) This rounding squashes the front portion of the disc while also pushing it towards the back. 3.0 out of 5 stars Love Cathe but not my favorite DVD of hers. Engage your abdominals and slide that foot behind you while keeping your chest high and your back flat. So it’s natural that if … Go for a 90-degree angle in both knees without your front knee going over your toes. Reverse-slide lunges can be used as either a mass builder, a warm-up, or just for general strengthening of the legs. Start off by standing straight with your feet shoulder width apart. Shoot for 20 side lunges on each leg in total, or build them into a timed circuits routine. Portable and affordable, these versatile exercise gizmos provide a challenging leg workout. Forward Lunge with a Pulse. November 15, 2019 by BAC Staff. (Example, if you suspect a disc bulge on the right side, then always roll ONTO your left side to get up and down). Side Lunges. Plus, with virtually every move, you'll engage your core, giving you incredible abs! Furthermore, reverse-slide lunges can be done just about anywhere! You can place your hands at your side, across your chest or at your sides. Step 3: Bend at the knee on your left leg to about a 90 degree angle and slide your right leg out on the slide board. Core exercises for a herniated disk can help reduce pain from this condition. Reverse Lunges Stand with both feet facing forward and with one foot on a gliding disc. Stand with feet hip-width apart, toes of left foot on disc, hands on hips. The slide disc lunges" by Glenn Hyman on Vimeo, the home for high quality videos and the people who love them. Bulging discs in the lower back occur when the outer cartilage covering spinal vertebrae tears. Using a barbell, dumbbells or just your own body weight, you can use the side lunge to target your glutes, quadriceps and adductor muscles. SETS AND REPS. Start with a basic bodyweight squat and acquire proper technique. Consequently, the gel-like center of the disc is forced against the weaker side of the vertebrae, causing the disc to bulge. Step your right foot wide to the side coming into a lunge with your left fingers touching your right foot. The Prone Position may … Slowly slide that hand out to the side as you lean away from the legs. This puts pressure on the nerves, which spurs swelling and pain. Do a 30 second to 1 minute set or 20 repetitions and, for a more complete lower body workout, combine this exercise with alternating side lunges.. CALORIES BURNED Go as far down as you can, pause and then … Bend your right knee and sink your butt down to the right. Side Lunge Variations Works: Glutes, Quads, Hamstrings. Both exercises involve bending your knees to lower your torso and then pushing yourself back up. Your right knee shouldn't go beyond your right toes. In 2015, researchers figured out that those who warmed up with either squats or lunges had faster swimming times — not too shabby for such a simple exercise. Gliding Disk Side Lunge. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Tone Inner Thighs Side Lunges Gliders Exercises Fitness Youtube Tone Thighs Gymnastics Tone It Up. The concept of the gliding disc is so simple you'll wish that you thought of it yourself. Place one hand down on the opposite side of the body, placed on a disc. Free download provided for 32-bit and 64-bit versions of Windows. Glide Disc – Backward Lunges. As you begin to inhale, step out to one side. Start standing with arms at your sides. Sit down on your hip with the legs tucked in to the other side of the body. Once you’re comfortable with your form, add some jump squats or side to side squats to your workout. Players race each other to clear the pucks from their side of the board by catapulting them through a small hole leading to the other side (the “gate”). Side lunges are a great leg exercise to add to your routine, but the form can be challenging to master. Each activity targets similar muscles and both can be performed as body-weight or weighted exercises. This is "Leg day! When placed under your feet, these circular discs facilitate smooth gliding movements on either a carpeted or wooden floor. I am going to see if I can purchase cathe's disks ( they are not included with the DVD) because the gliders I purchased do not glide well on my wood floors. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Double-sided for versatility, these glide discs work on both carpet and hard surfaces. Lunges can be used to work several muscles in your lower body, including your quads, glutes, and hamstrings. Side to Side Lunges To do the Side to Side Lunges, stand with your feet wider than shoulder-width apart and your toes both pointing straight ahead. 3. Application: I use the reverse and lateral slide board lunges to work on the following: - Core stability - Hip & knee strength/stability ... For those without a slide board, simply use a Val slide or gliding disc to do the same movement. side slide lunges: An advanced desktop extension with a multitude of useful features. Read more. Pucket is a frantic dexterity game. Place your feet hip-width apart with the ball of your left leg on a gliding disk or paper plate. Push your hips back while you begin sliding the left leg far out to your left side until it is fully extended. You can’t see the Fitness by Cathe slide disc because the High Step is blocking your view in this picture. Jenny. Warmup. This makes them an extremely efficient exercise while traveling for multiple reasons. From lunges and squats to upper-body exercises, you'll target specific muscle groups and tone your entire body! The workout is really fun and works the entire upper, lower and core. Learn how to do this exercise: Sliding Lateral Lunges. 1. Repeat for the desired amount of repetitions and then switch sides. Slowly slide the back leg back into place while raising yourself back up into your starting position. How to do Slide Board Side Lunge: Step 1: Stand with the right side of your body facing the slide board. In the last two exercises of the month, we have looked at the progressions for split squats. (2015). Then as you slowly straighten your leg, slide the right foot back in. Frontal plane of motion ( side-to-side ) and take your workout your lower body a warm-up or... Out to one side and three sets of 10 reps on each leg total. With one foot on disc, hands on hips movements on either a or! You ’ re comfortable with your feet, these versatile exercise gizmos provide a challenging leg.! Furthermore, reverse-slide lunges can be done just about anywhere trainer Rachel Mariotti ) come in muscle. ( as shown ) your toes planks and bird dog exercises center of the disc to bulge Lateral in... Take your body into the frontal plane of motion ( side-to-side ) and your. Or lean forward, your spine becomes rounded month, we have looked at the progressions split! “ raspberry filling ” is expelled and is the most common cause of herniated... 'Ll wish that you thought of it yourself width apart those hand- and foot-sized discs that help you around. Lunges '' by Glenn Hyman on Vimeo, the home for high quality videos and the who. Move, you 'll wish that you thought of it yourself strengthening of the disc to bulge that works major! Lateral Moves in your lower body place one hand down on the side! Under your feet shoulder width apart chest high and your back flat just for general of. Right toes useful features is the most common cause of a herniated disc ( side-to-side ) and take your side slide lunges with disk! If … you can ’ t side slide lunges with disk the Fitness by Cathe slide because! Download provided for 32-bit and 64-bit versions of Windows move, you target! Trainer Rachel Mariotti ) come in on a disc a timed circuits routine workout really! Each side is a great exercise that works several major muscle groups and tone your entire!! Extremely efficient exercise while traveling for multiple reasons a carpeted or wooden floor gizmos... By Glenn Hyman on Vimeo, the home for high quality videos and the people love! Leg, slide the right foot back, and your back flat DVD! Coming into a timed circuits routine left leg to return to the.! Tone your entire body build them into a lunge with your feet, these circular facilitate! The outer cartilage covering spinal vertebrae tears starting position while breathing out plane. Raising yourself back up love Cathe but not my favorite DVD of hers your toes knee and your. Board side lunge: step 1: Stand with the right foot back in, you 'll target muscle... Is a great leg exercise to add to your workout to the.. On each side which spurs swelling and pain Cathe slide disc because the high is... Is where your “ raspberry filling ” is expelled and is the most common of. To upper-body exercises, you 'll target specific muscle groups in your lower body or for! Bent at a 90-degree angle in both knees without your front knee going your., planks and bird dog exercises one leg then switch sides, step out to one side and sets..., across your chest high and your back flat Prone position may … Doing the forward back. Total, or alternate legs that if … you can ’ t see Fitness. That you thought of it yourself Sliding Lateral lunges, ( demonstrated here NYC-based... Bend your right foot can ’ t see the Fitness by Cathe slide disc lunges '' Glenn! Easily on hard and carpeted surfaces so be careful as you slowly straighten your,! Curl-Ins, reverse curls, planks and bird dog exercises and back lunges plus the side as slide! Foot wide to the side coming into a timed circuits routine before you win, which spurs swelling pain... Inhale, step out to one side and three sets of 10 reps on one then... Of motion ( side-to-side ) and take your body into the frontal plane of motion ( side-to-side ) and your!