
23 May Personal Trainer Kendra Madigan Featured in Women’s Health Article
Unleashing the Power of Lateral Lunges: A Path to Functional Fitness
See the full Women’s Health article HERE
In the bustling realm of fitness, certain exercises often take center stage, while others linger in the shadows. Enter lateral lunges, an exercise often overshadowed by its forward and reverse counterparts, yet boasting a plethora of benefits that can significantly enhance strength, flexibility, and overall athleticism.
At the forefront of this discussion is Kendra Madigan, a seasoned personal trainer at Physical Equilibrium in New York City. According to Madigan, lateral lunges, occurring in the frontal plane, offer a unique challenge to the body, pushing individuals to work in directions often neglected in traditional workout routines.
Madigan emphasizes the importance of lateral movement, noting its pivotal role in maintaining hip and knee health. She underscores the necessity of a proper warm-up, focusing on adductor, ankle, and hip mobility to optimize the body’s range of motion.
So, how does one perform a lateral lunge with proper form? Madigan and fellow expert Noam Tamir, CSCS, offer invaluable insights:
– Start with feet shoulder-width apart, core engaged for stability.
– Take a wide step out with one leg, hinging hips back while bending the knee to 90 degrees.
– Drive through the heel to return to the starting position, maintaining an upright torso throughout.
Madigan suggests modifications for those struggling with mobility, advising individuals to work within their comfort zone while gradually improving flexibility. To enhance mobility, she recommends incorporating stretches targeting the hips and groin.
Beyond the mechanics, understanding the benefits of lateral lunges is crucial. This exercise engages various lower body muscles, including the glutes, hamstrings, quads, abductors, and calf muscles, while also necessitating core engagement for stability.
Madigan highlights the significance of lateral lunges in functional fitness, emphasizing their role in injury prevention by addressing tightness in the frontal plane. Moreover, she presents a variety of lateral lunge variations, from lateral lunge to knee drive to kettlebell lateral lunge, offering options for progression and customization.
However, mastering lateral lunges requires diligence. Madigan and Tamir caution against common form mistakes, such as bending the stabilizing leg excessively, and advocate for mastering the lateral squat before advancing to lunges.
To incorporate lateral lunges into your fitness routine, consider the following workouts:
– **20-minute bodyweight leg and glute workout:** Perfect for beginners, this routine focuses on mastering form without added weights.
– **30-minute dumbbell lower-body workout:** Ideal for incorporating lateral lunges as a mobility warm-up, this routine offers a comprehensive lower body workout.
– **15-minute full-body workout:** Featuring various lateral lunge variations, this quick routine ensures frontal plane engagement in minimal time.
In essence, lateral lunges unlock a realm of functional fitness, offering a gateway to strength, mobility, and injury prevention. As Kendra Madigan asserts, embracing lateral movement is not merely about fitness—it’s a journey towards holistic well-being.
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