SIDE LUNGE

Place the bar on your back and step out away from any obstacles that might get in the way of this exercise. Start out with both feet together. Step directly to the side with one leg keeping the other planted. As you reach out with your moving leg, step and descend as far as you can keeping your opposite foot firmly planted and heel on the ground. Also the leg that is used to descend, the foot and heel must also be firmly planted as you push back up to the starting point.

Hold the Dumbbells by your shoulders much like holding a barbell, or place the dumbbells by your side. Start out with both feet together. Step directly to the side with one leg keeping the other planted. As you reach out with your moving leg, step and descend as far as you can keeping your opposite foot firmly planted and heel on the ground. Also the leg that is used to descend, the foot and heel must also be firmly planted as you push back up to the starting point.

Start out with both feet together and place your hands on your hips. Step directly to the side and bend the plant foot at 90 degrees pushing hard up to the starting point of the exercise

Start out with both feet together and place your hands on your hips. Step directly to the side and bend the plant foot at 90 degrees pushing hard up to the starting pont of the exercise. As you come up repeat the same motion to the opposite side.

A.K.A. Adductor Side Steps

Standing upright place the band underneath both feet making sure to have equal lengths on both sides. Cross the handles in front of the legs so that the band makes an X. hold the handles in front of your hips. Now step laterally (sideways) to one side while keeping your toes pointed completely straight in front of you. As you step slowly bring the other leg over to meet the leg that was first moved. Keeping your stomach tight, repeat the same movement in the opposite direction. Each side step counts as one repetition per leg. In doing this correctly you will feel a quick 'BURN' in your buttocks and outer portion of the leg.