Movement overview

The Plyo Side Lunge is a dynamic exercise that combines lateral lunges with a plyometric jump, targeting the glutes, quadriceps, hamstrings, and inner thighs. It enhances lower body strength, agility, and balance while providing a cardiovascular challenge.

Step-by-step cues

1. Start by standing with your feet hip-width apart and your arms at your sides.
2. Engage your core and take a large step to the right, bending your right knee and pushing your hips back into a side lunge position. Keep your left leg straight.
3. As you lower into the lunge, ensure your right knee is aligned with your right foot and does not extend past your toes.
4. Push off explosively with your right foot to jump back to the starting position.
5. Immediately step out to the left side and repeat the movement on the opposite leg.
6. Continue alternating sides for the desired number of repetitions.

Technical tips

• Maintain a tight core throughout the exercise to support balance and control.
• Focus on landing softly on each jump to reduce impact on the joints.
• Ensure that your knee does not extend beyond your toes during the lunge to protect your joints.
• Keep your chest up and shoulders back to maintain proper posture.
• Start with a smaller range of motion if you're new to this exercise, gradually increasing as you gain strength and confidence.
• Use a mirror or ask for feedback to ensure proper form and alignment.