Legs
Sliding Lateral Lunge
A high-stability lateral movement designed to improve adductor flexibility and unilateral hamstring strength.
How to perform.
Follow the sequence — setup is half the lift.
Place a barbell across your upper trapezius muscles as you would for a standard back squat.
Stand with your feet together on a smooth surface, placing one foot on a sliding disc or towel.
Shift your weight onto your stationary leg while keeping that foot firmly planted on the floor.
Slowly slide the foot on the disc out to the side while simultaneously hinging at the hips and bending the stationary knee.
Descend until your stationary thigh is nearly parallel to the floor, ensuring the sliding leg remains straight.
Drive through the heel of your stationary foot and use your inner thigh to pull the sliding foot back to the starting position.
Complete the desired number of repetitions before swapping the slider to the opposite foot.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the knee of the stationary leg to cave inward during the descent.
- Rounding the lower back instead of maintaining a neutral spine and hinging at the hips.
- Shifting too much body weight onto the sliding leg, which can lead to a loss of balance.
- Failing to keep the sliding leg fully extended throughout the range of motion.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.