Horizontal Middle Lateral Lunge Instructions

Starting Position:
Stand with your feet hip-width apart and hold the steel mace horizontally right above your belly button, with hands in an under-over hand placement. 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. Maintain the steel mace in the horizontal middle body placement, keeping your arms steady and shoulders engaged.

Lowering Phase:
As you step out, bend the knee of the leg you stepped with, lowering your hips into a lunge. Keep the 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. Ensure your bent knee is aligned with your foot and doesn’t collapse inward. Keep your torso upright, and maintain the mace’s position.

Push Back:
Drive through the heel of the bent leg to push yourself back to the starting position, bringing your foot back in line with the other. Maintain the mace’s horizontal middle body placement throughout the movement.

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

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

Muscle Groups & Rating:

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

Difficulty Rating: Intermediate