Horizontal Top Lateral Lunge Instructions

Starting Position:
Stand with your feet hip-width apart and hold the steel mace in a horizontal top body placement across your shoulders. Your hands should be slightly wider than shoulder-width apart. Engage your core, keep your chest up, and maintain a neutral spine.

Step Out:
Take a controlled step out to the side with one leg, keeping your toes pointed forward and both feet flat on the ground. Keep the steel mace steady in the horizontal top body placement across your shoulders, maintaining balance and stability.

Lowering Phase:
As you step out, bend the knee of the leg you stepped with, lowering your hips into a lunge. Keep your opposite leg straight, ensuring your knee doesn’t lock. Lower your hips until the thigh of the bent leg is parallel to the ground, or as low as your mobility allows. Make sure your knee is aligned with your foot and doesn’t collapse inward. Maintain an upright torso and keep the mace balanced across your shoulders.

Push Back:
Drive through the heel of your bent leg to return to the starting position, bringing your foot back to the original stance. Keep the mace balanced across your shoulders throughout the movement.

Repetition:
Perform the desired number of repetitions on one leg before switching to the other side. Focus on maintaining control, balance, and proper form throughout each lateral lunge.

Note:
Complete all repetitions on one side before switching to the other side.

Muscle Groups & Rating:

Targeted Muscle Groups: Quadriceps, Hamstrings, Glutes, Adductors (Inner Thighs)

Difficulty Rating: Intermediate