Dumbbell Side Lunge Slider

DUMBBELL SIDE LUNGE SLIDER

The dumbbell side lunge slider exercise is an eccentric control hip adductor exercise. In order to do this exercise correctly it is important to maintain a slow tempo as you slide your leg out. Hold onto a dumbbell with the opposite hand. Step onto an exercise slider or hand towel (if on hard flooring), and slide out your foot. Make sure to maintain downward pressure on the disc with your foot and minimize the amount of weight is in your non-slider leg. Drive your foot down into the floor and pull it into your midline to recruit your inner thigh muscles.

Muscles Involved:

• Hip adductors

  • adductor magnus

  • adductor brevis

  • adductor longus

• pectineus

• gracilis

• semitendinosus

• semimembranosus

Related Conditions:

• Mechanical Knee Pain

• Pes Anserine Bursitis

• Chronic Low Back Pain

• MCL Sprain (Late Stage Rehab)

• Groin strain

• Hip adductor strain

• patellofemoral pain syndrome

Exercise videos