Lateral Lunge on Slide Board
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Lower Body
Unilateral
Glutes and Adductors
Mobility and Strength
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Slide Board, Gliding Disc, or Towel on Hard Surface
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Intermediate
Overview
The Lateral Lunge on Slide Board is a lower body movement designed to build strength and control in the frontal (lateral) plane. Using a slide board under one foot challenges stability and encourages proper movement mechanics, especially in the hips and adductors. This is an excellent exercise to improve lateral strength and range of motion, often overlooked in sagittal-plane-dominant programs.
Muscles Worked
PRIMARY:
Gluteus maximus
Adductors
Quadriceps
SECONDARY:
Core stabilizers
Hamstrings
STEP-BY-STEP INSTRUCTIONS
Begin standing with one foot placed on the slide board or gliding disc, and the other foot on a firm, stable surface.
Brace your core and stand tall.
Shift your weight into the leg that is on the solid surface.
Slide the opposite foot directly out to the side while sitting your hips back into a lunge on the planted leg.
Keep your chest lifted and your knee tracking over your toes.
Press through the heel of the planted leg to return to the starting position.
Repeat all reps on one side before switching.
Benefits
Enhances frontal plane strength and mobility
Improves hip and groin control
Challenges balance and coordination
Reinforces single-leg control and stability
COACHING CUES
Lead with your hips, not your knee
Keep the sliding leg straight and the planted knee soft but stable
Avoid letting your chest collapse and stay tall through your torso
Control the return-don’t let the slide snap back
Notes
The Lateral Lunge on Slide Board is a powerful tool for training lateral movement mechanics while strengthening the glutes, quads, and adductors. It improves athletic performance and joint control by encouraging strength and stability in a plane of motion often undertrained.