Glider Lunges
Glider Lunges
Equipment: Dual Sided Disc Gliders
Difficulty: Intermediate
Target Muscles: Quadriceps, glutes, hamstrings, core
How to Perform Glider Lunges
Step-by-Step Instructions:
- Place one glider disc under your right foot
- Stand with feet hip-width apart, hands on hips or at your sides
- Keep your left foot (stationary foot) firmly planted
- Slide your right foot backward into a lunge position
- Lower your hips until your left thigh is parallel to the floor
- Keep your left knee aligned over your ankle
- Slide your right foot back to the starting position
- Complete all reps on one side, then switch legs
Recommended Sets & Reps:
- Beginners: 2-3 sets of 8-10 reps per side
- Intermediate: 3 sets of 12-15 reps per side
- Advanced: 3-4 sets of 15-20 reps per side
Form Tips:
- Keep your chest up and shoulders back
- Don't let your front knee go past your toes
- Keep your core engaged throughout
- Move smoothly and with control
- Keep weight in the heel of your stationary foot
- Maintain balance by engaging your core
Common Mistakes to Avoid:
- Letting your front knee cave inward
- Leaning too far forward
- Moving too quickly and losing control
- Not lowering deep enough
- Putting too much weight on the sliding foot
- Rounding your back
Modifications:
- Easier: Reduce range of motion or hold onto a wall for balance
- Harder: Hold weights, add a pulse at the bottom, or perform curtsy lunges
Benefits:
- Builds leg strength and muscle
- Improves balance and stability
- Challenges core engagement
- Increases hip flexibility
- Low-impact on joints
- Functional movement for daily activities