Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step laterally, lunging by bending the knee and pushing hips back. Keep the opposite leg straight. Twist your torso, reaching hands toward the inside of the lunging foot. Push through the heel to return to the starting position. Alternate sides.
Ensure your knees track over your toes throughout the lateral lunge to maintain proper alignment and prevent knee strain. Engage your core muscles throughout the entire exercise, drawing your belly button towards your spine to stabilize your torso and protect your lower back. Control the twisting motion as you reach your hands across your body, avoiding jerky movements to maximize the stretch and prevent injury. Drive powerfully through the heel of the lunging foot to return to the starting position, using your glutes and hamstrings to propel you upwards. Maintain a neutral spine throughout the exercise, avoiding excessive arching or rounding of your back to ensure proper form and prevent discomfort.
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