Slider Lateral Lunge

oec:slider-lateral-lunge

A unilateral lower-body exercise where one foot slides laterally while the opposite leg squats down, developing quad, glute, and adductor strength and mobility.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Sliding Lateral Lunge, Slider Side Lunge, Gliding Lateral Lunge, Gliding Side Lunge, Goblet Slider Lateral Lunge

How to do it

Setup

Stand tall with feet hip-width apart, placing one foot on a slider or gliding disc.
Keep the stationary foot firmly planted, carrying the vast majority of your body weight.
Clasp hands at your chest for balance, or hold a kettlebell or dumbbell in a goblet position.

Movement

Hinge back at the hips and bend the knee of the stationary leg to descend into a squat.
Simultaneously slide the non-working leg straight out to the side, keeping the knee extended and toes pointing forward.
Lower yourself under control until the thigh of the working leg is roughly parallel to the floor.
Drive through the heel and midfoot of the stationary leg while actively pulling the sliding foot inward to return to the starting position.

Breathing

Inhale as you sit back and slide the leg outward, and exhale as you drive up and pull the slider back to center.

Cues

Sit back into the working hip.
Keep the sliding leg straight.
Keep most of your weight on the planted foot.
Pull the floor together to stand.

Common faults

Putting too much weight on the sliding foot, making it difficult to return and risking groin strain.: Keep roughly 80 to 90 percent of your body weight centered over the stationary leg throughout the entire repetition.
Working knee caving inward during the descent.: Actively track the knee of the squatting leg over the middle toes.
Bending the sliding leg knee.: Keep the sliding leg fully straight to direct tension into the hips and stretch the adductors.

Safety

Use on a smooth, non-abrasive surface with adequate friction control.
Begin with bodyweight to test groin flexibility before introducing external loads.

Muscles

Quadriceps prime mover
Gluteus maximus prime mover
Adductor magnus prime mover
Hamstrings synergist
Gluteus medius synergist
Soleus synergist
Rectus abdominis stabilizer
Erector spinae stabilizer

Joints

Hip: Flexion, Extension, Abduction, Adduction
Knee: Flexion, Extension
Ankle: Dorsiflexion, Plantarflexion

Details

Movement: Lunge
Modality: Strength, Mobility
Mechanics: compound
Force: push
Laterality: unilateral
Kinetic chain: closed
Level: intermediate
Equipment: Slider
Record: Repetitions
Load: bodyweight plus external, total

variation of Lateral Squat
substitute for Cossack Squat
substitute for Dumbbell Lateral Lunge
substitute for Lateral Split Squat
substitute for Lateral Squat

Sources

wger: Sliding Lateral Lunge, by RiccaBaro (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

slider-lateral-lunge.json