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Get Lifted: Glider Side Lunge

If you need a new exercise to add to your strength-training routine that will target your quads, inner thighs, and glutes, check out this fun, yet effective, exercise. You need one of those discs like the Valslide, but if you don't have one, just use the lid of a plastic container and do this move on carpet. Or wear socks and do it on a wood floor.

To learn some tricks for doing this pose properly


  • Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
  • Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving.
  • Complete three sets of 10 reps on each side. To change up this exercise, you can also slide your foot diagonally behind you.

If you absolutely can't stand lunges, or they hurt your knees, try this alternative.

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dianajosey dianajosey 7 years
fit, can you tell me how your weekly workout schedule is like. you have awesome legs!
michlny michlny 7 years
This is so timely! You make it look so nice & smooth. My instructor just added these to our class and well, my inner thighs are soooooo achy!!!
Vanonymous Vanonymous 7 years
Nice! I did a "ride and glide" class which was 30 min. of spinning and then 30 min. of "gliding". It was fun and effective.
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