This combination move allows you to get the most out your workout by combining a side lunge with a biceps curl. While you’re firing up your inner thighs with the lunge your also performing a bicep curl to hit both the upper and lower body. This increases your calorie burning while maximizing your time!
Side Lunge With Bicep Curl
B. Step sideways with one of your feet keeping them parallel and keeping your leg straight as it makes contact with the ground. Make sure your back remains straight. Do not bend forward or collapse in the spine. Hold you trunk nice and firm – draw your belly button towards your spine.
As fluidly as possible, transfer your weight over towards the outside leg (the one that just stepped out) whilst simultaneously flexing forward at the hips. Your inside leg should be kept straight.
Make sure your back remains straight throughout and your outside knee tracks over your big toe, no further!
Once you have reached the end of your range keep your weight in the heel of the outside leg and drive through here as you push back up to the starting position.
A: Perform a full bicep curl at the top the alternate legs. Repeat on both sides for one set. (This is also the starting position).
Trainer Tips: While performing the side lunge you will feel a stretch in your inner thigh. If it feels like more then a stretch, then you’ve gone too far. This stretch will be where you’re sore the next day (so pay attention 😉
Repetitions: Leaning Out: 12 – 24 (count each bicep curl) – With a challenging weight
OR
Muscle Gain: 8 – 16 (count each bicep curl ) – With heavy weight
This inner thigh exercise is very effective and time efficient. Above you will see all of the major muscle groups that you use in a side lunge. Of course, adding in the bicep curl allows you to work both your upper and lower body (upper body muscles not highlighted above). Adding in a side lunge with bicep curl to your routine can help to change it up, aid in hip flexibility, and inner thigh strength.
Adria
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