Side Lunge

How to do it

Hold the bell at your chest. Step wide to one side, then sit your weight into that hip with your knee tracking over your toes. Your trailing leg stays long, foot flat on the floor — you should feel a stretch through your inner thigh. Push off the lunging foot to return to center.

Why it's good for runners

Running happens almost entirely forward and back — the sideways plane is what your hips and inner thighs don't get from running itself. Side lunges train hip mobility and inner-thigh strength, both of which protect against groin and knee issues.

Common mistakes

Don't let the lunging knee cave inward — drive it out toward your toes. If your trailing foot rolls onto its inner edge, you've stepped too wide for your current hip mobility; shorten the step.