Leg and butt strength play a crucial role in our stability while also protecting our knee joints. If you’ve practiced leg lunges before, you know they’re an excellent exercise for both areas. However, to make the workout more challenging, we can perform the lunges in reverse and to the side with the use of a slider.
Sliders are handy tools that can be found in hardware or fitness stores. They’re typically inexpensive, with two different sides: a slick side that faces the floor and a foam side that prevents your foot from slipping off.
If you don’t have sliders, you can use magazines or paper plates to substitute. Now, let’s dive into the demonstrations of two different exercises using sliders to help you develop stronger legs.
Exercise 1: Reverse sliding lunge
This exercise targets the quadriceps on the front of your legs, working on the way backward. Additionally, it activates the hamstrings and glutes on the back of your legs and butt as you maneuver back into the starting position.
To begin, stand upright with your feet at shoulder-width distance and place the slider under your left foot. Slowly slide your left leg backward, lowering your knee toward the ground while keeping your torso straight and vertical.
If you struggle with keeping your torso upright, try staring at a fixed point on the wall or in the room about eye level to help you maintain focus and balance. And if balance is an issue, simply raise your arms to shoulder height or higher as you lunge backward, lowering them as you move forward.
After sliding your foot back and touching your knee to the ground, return to the starting position. If you find it difficult to slide the foot back up, push your toe or the ball of your foot into the slider for traction and to fully engage your leg muscles.
Exercise 2: Side sliding lunge
This sliding lunge variation is another great way to develop strong glutes and quadriceps muscles. Place the slider under your left foot again, and slide it out to the side in a slight arc. Your right leg should stay put for stability.
To maintain balance, spread out your arms when sliding and bring them back in upon returning to the starting position. Ensure when sliding to the side that you pull your hips back to protect your knee from stress.
Combining the exercises
For a more effective leg workout, you can combine both the backward sliding lunge and side sliding lunge. Perform a lateral lunge first and return to the starting position. Then do a reverse lunge and return to the start. Repeat these steps for a more challenging combination.
Reps and symmetry matter
Begin with 5-10 reps per exercise on each leg. You may notice that one side is easier to execute than the other – that’s normal. People often favor one leg or arm over the other. However, to create symmetry and muscle balance, it’s essential to work both sides of your body equally.
By incorporating sliders into your routine, you can add variety and an extra level of challenge to your leg workouts. Stay consistent in your practice, maintain balance, and soon you’ll notice stronger leg muscles and improved stability overall.
