Alternating Side Lunge with Gliders

| Fitness Index

Gliding-Skaters_ALL

Move Targets: Glutes and Thighs


Step-By-Step

Step 1: Stand with your feet parallel, hip-width apart and your feet on top of the gliders. Your hands are in a comfortable position to help you maintain your balance during the exercise. Keep your head over your shoulder and your chin tipped and slightly upward. Shift your weight onto your heels. Engage your abdominals to stabilized the spine. Pull the shoulder blades down and back. Try to maintain these engagements throughout the exercise. 

Gliding-Skaters_RESIZED-1

Step 2: Inhale and slowly slide one foot to the right while keeping your weight into your left heel. Both feet are still facing forward. Once your right foot is firmly placed on the floor, begin to shift your weight toward the right foot, bending the right knee and pushing the hips back. Continue to lunge until your shinbone is vertical to the floor and your right knee is aligned with the second toe of your right foot. Your left leg should be as straight as possible and your body weight should be distributed into the right hip. The heels of both feet should stay flat on the floor. Your arms can be positioned where necessary to help maintain your balance.

Gliding-Skaters_RESIZED-2

Step 3: Exhale and push off firmly with your right foot, returning to starting position. Repeat the movement for the opposite side.

Gliding-Skaters_RESIZED-1

Step 4: Repeat on the other side. Tip: Reaching for your right foot with your left hand will emphasize hip flexion (alternate with the right hand reaching for the left foot).

 Gliding-Skaters_RESIZED-3

Real Mom Model: Jean Sherfick Top: Teardrop Cami in Bright Blue Bottom: Affinity Black Yoga Leggings


Disclaimer: The content of the Skinny Mom blog and website, including text, graphics and images, are for informational purposes only. The content of this blog is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have. Do not disregard professional medical advice. Not all exercises are suitable for everyone. Information pulled from ACE Exercise Library.