Samara Donald is: The Gym Coach

Make the most of your workout!

Side Pendulum Lunges

Here’s a great new move to work in to your leg day routine, to work the outer and inner thigh – typically a challenging area of the body to work. If you’re stuck using the “abduction” and “adduction” weight machines in the gym, use this move for a quicker, and more effective toning move.

Muscles Worked: Inner/Outer thigh

You Will Need: A pair of dumbbells (5-10 lbs each)

Time to Complete: 6-8 minutes

To perform the “pendulum” movement, simply combine a side lunge with a cross back lunge.

1. Start facing forward holding dumbbells to your sides.

2. With the right leg, step out to your right and lunge sideways – bringing dumbbells to knee level

3. Push off on your right leg, and bring it back behind the left (legs are crossed) and decline to a cross back lunge – (curl the dumbbells into a bicep curl for an optional 2 for 1 punch!)

4. Return to the starting position, then repeat 12 times (reps) total on the RIGHT leg / switch legs and perform 12 reps on the LEFT leg to complete a full set.

5. Rest 30-60 seconds, then do 2 more full sets (12 reps on each leg)


3 comments on “Side Pendulum Lunges

    March 31, 2010

    This is a great exericse!!! I love all your exercises!! They work 🙂

  2. Joy~R3FitShow
    April 1, 2010

    …And u did it with a big pretty smile on your face! Work it!!!

  3. James Leath
    April 2, 2010

    Did this yesterday…SORE! Nice work. Love your site. Keep brining the heat, friend!

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This entry was posted on March 31, 2010 by in legs and tagged , .
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