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If we take a normal forward-stepping lunge and convert it to a sidestepping lunge, it will turn from a good thigh exercise (although there are better quadriceps mass builders) to a great adductor exercise.
Grab a light dumbbell in each hand and stand upright. Your feet should be together. It is helpful if you stand in front of a full length mirror. One leg will act as an anchor. With the other leg, step directly out to the side in a line that runs laterally through both shoulders. Keep the toes on both feet pointing forward. Make sure that as you step to the side that your trunk maintains its upright position. Do not look down at the floor while you are lunging or you will soon find more that your feet are on the floor (the mirror forces you to keep your head and eyes up).
The foot of your lunging leg should contact the floor in a position that is at least 18 inches wider than your shoulder, but try for more as you get used to the exercise. Bend the knee of the lunging leg and lower you body towards the floor by continuing the bend this knee. Keep the knee straight on the anchor or support leg.
You should not keep the dumbbell adjacent to your anchor leg, otherwise it will collide with this leg as you drop into the lowest position. Instead, place the dumbbell behind (posterior) to your back and hanging directly below the shoulder. This will keep your shoulder back and prevent you from falling forward with the weight. The dumbbell should be approximately midbody, but in direct line with your shoulder when you are in the down position. The dumbbell on the lunge side can hang straight down from your shoulder throughout the upward and downward movements of your torso without becoming problematic.
Let the foot of your anchor leg roll towards it medial (big toe) side as you lower your body (don't try to keep the sole of your foot on the floor as you lower the body). In contrast, the sole of the lunging leg should be flat on the floor as you lower your torso. You should feel a stretch in the adductor muscles of the anchor leg during the lowering of the body to the floor. Make the stretch (and therefore the descent of your body) slow and controlled. Never bounce into any stretch, particularly with resistance, unless you would like to invite injury rather than prevent it.
Your lunging leg should now have a bent knee of 90 degrees (or less in its lowest position). Next, push your body upward with a moderate steady thrust until you have returned to the original standing position. Avoid pushing up with the straight anchor leg, since that is too ballistic for the muscle to handle in a stretched position. You can repeat this procedure also with the other leg.
Grab a light dumbbell in each hand and stand upright. Your feet should be together. It is helpful if you stand in front of a full length mirror. One leg will act as an anchor. With the other leg, step directly out to the side in a line that runs laterally through both shoulders. Keep the toes on both feet pointing forward. Make sure that as you step to the side that your trunk maintains its upright position. Do not look down at the floor while you are lunging or you will soon find more that your feet are on the floor (the mirror forces you to keep your head and eyes up).
The foot of your lunging leg should contact the floor in a position that is at least 18 inches wider than your shoulder, but try for more as you get used to the exercise. Bend the knee of the lunging leg and lower you body towards the floor by continuing the bend this knee. Keep the knee straight on the anchor or support leg.
You should not keep the dumbbell adjacent to your anchor leg, otherwise it will collide with this leg as you drop into the lowest position. Instead, place the dumbbell behind (posterior) to your back and hanging directly below the shoulder. This will keep your shoulder back and prevent you from falling forward with the weight. The dumbbell should be approximately midbody, but in direct line with your shoulder when you are in the down position. The dumbbell on the lunge side can hang straight down from your shoulder throughout the upward and downward movements of your torso without becoming problematic.
Let the foot of your anchor leg roll towards it medial (big toe) side as you lower your body (don't try to keep the sole of your foot on the floor as you lower the body). In contrast, the sole of the lunging leg should be flat on the floor as you lower your torso. You should feel a stretch in the adductor muscles of the anchor leg during the lowering of the body to the floor. Make the stretch (and therefore the descent of your body) slow and controlled. Never bounce into any stretch, particularly with resistance, unless you would like to invite injury rather than prevent it.
Your lunging leg should now have a bent knee of 90 degrees (or less in its lowest position). Next, push your body upward with a moderate steady thrust until you have returned to the original standing position. Avoid pushing up with the straight anchor leg, since that is too ballistic for the muscle to handle in a stretched position. You can repeat this procedure also with the other leg.