Side drops are used as an exercise for the development of the buttocks and inner thighs. They help increase mobility in the hip joint and improve stretching. Exercise is used not only in bodybuilding, but also in training aimed at general physical training in running, crossfit and other related disciplines. Side lunges can also be used as a warm-up exercise for deadlifts in the sumo style of powerlifting. Their use is justified for the disclosure of the hip joints.
- Stand up straight, set the barbell on the bottom of the trapezius muscle, or pick up the dumbbells;
- Tighten the abdomen, straighten your back, reduce and lower the shoulder blades to the pelvis, stabilize the weight, transfer the weight to the center of the arches of both feet
- Step sideways, transferring weight to the middle part of the arch of the foot, and bend the leg, which is a step in the knee;
- The knee moves in the same direction as the toes, and the hip joint bends in the same plane;
- It is necessary to continue the movement until the thigh becomes parallel to the floor, and then a little lower, so that the hip joint drops below the knee;
- The supporting leg is fully straightened, or remains in position with a slightly bent knee to make it more comfortable.
- Exercise is quite traumatic, if you do it “cold”, it is recommended that you warm up on cardiovascular machines. And then - the joint workout;
- Weight should be transferred to the arch of the foot of the foot that is walking, the supporting leg should remain on the floor so that the foot is fully pressed to the floor.
Making progress on muscle growth is easy. You just need to add weights:
- Beginners can do the exercise without weight, the complex coordination nature of the movement does not allow to sideways immediately with a significant burden;
- You can do the exercise with 1 dumbbell, holding it in front of you by the discs, or with two, holding in front of you, as well as with 1 or two weights;
- The most convenient option for those who continue is to perform an exercise with a barbell on the back.
What muscles work
Exercise is performed due to the abducting muscles of the thigh; in the process, the leading and gluteal muscles are stretched and contracted. The movement also involves hip extensors and hip flexors, if weight is used, then the back muscles are involved in the work - the straight as a stabilizer and the widest, as well as diamond-shaped.
Sometimes deltas participate in the movement as stabilizers. This is a situation where the arms are extended in front of you to stabilize the body and prevent excessive bending in the hip joint and laying the body on the thigh.
The movement is not so much technically complicated as it is not feasible with certain anthropometric features. People with x-shaped curvature of the legs will experience difficulty in abducting the hip, especially if their pelvis is narrow and their legs are long. For such people, a gradual increase in amplitude is recommended, and the rejection of the use of significant weight weights.
- The absence of deflection in the back, that is, a flat back, or a position in which the athlete actively arches his back upward with his hump;
- Extraction of the knee of the working leg is too far to the side, that is, a significant flexion in the working leg;
- The amplitude in the exercise is too small;
- Lack of hip work, knee obstruction inward;
- Bent supporting leg;
- Displacement of the supporting leg along the trajectory and inward when performing a movement;
- Excessive tension in the arms and back, as well as in the shoulder girdle;
- Loss of control over body position due to the transfer of body weight from one leg to another;
- Running too fast;
- Lack of control over the ankle, too fast and abrupt movements;
- Unfavored, that is, not low enough lowering of the pelvis;
Many athletes overdo this exercise because they find it easy and not effective enough. They strive to increase weight to the maximum, and thereby shift the load from the hips and buttocks to the long muscles of the back and the broadest, since a significant effort is required to hold the bar on the back.
In addition, it is not recommended to perform this movement with significant preliminary fatigue, which would interfere with muscle control, and contribute exclusively to falls and problems with maintaining balance.
The movement is included in programs of various types from running to powerlifting. If the goal is to harmoniously work out the muscles of the hips and buttocks for aesthetics, it makes sense to put the movement in training with a Romanian traction and buttock bridge, and not with a squat. In the second case, overload of the stabilizing muscles and provocation of a fall are possible.
The development of the hips and buttocks with the help of this movement can occur both in the medium-repeated and in the repetition mode up to 20 times.
If the goal is to warm up in front of the camp in a sumo style, you should stick to the mid-repetitive regime and not give yourself too much volume on lunges, otherwise there will not be enough effort to break the bar in the camp.
For the purposes of running and developing legs in running disciplines, you can use this movement as the only independent exercise, that is, perform training exercises for RPTs in 10-20 repetitions in 3-4 approaches.
Lunges cannot usually be the main exercise in bodybuilding, with the exception of only people with a strongly dominant posterior thigh, and lagging adductors, abductors and middle glutes.
Exercise is not recommended to be included in training for inflammation around the hip and knee joints. Contrary to popular belief, they will not affect the rehabilitation of this problem, but can significantly worsen the condition of an athlete. Movement is not recommended to be included in plans, and if there is an unrepaired injury to the ankles and feet.
In runners, with the feeling of “clogged leg and foot”, the exercise is allowed to be included in the plan, but before that, a fairly dense workout is recommended, which consists of a dynamic stretch of the ankles.
The movement can be done to everyone who has no contraindications to the squat. If there are problems with the spine, it is recommended to keep the weight in the hands, and not on the back.
Side lunges can be supplemented with other types of leg exercises, or do solo when it comes to training lagging muscles.
The exercise should be periodically included in training, performed technically correctly, and increased its effectiveness with the help of a progression of working weights.