Glider Side Lunge

Stand upright with your hands on your hips and place one foot on a slider or a cloth that can easily slide across the floor.

Keep the supporting foot firmly in place and slowly slide the other foot out to the side without lifting it off the floor. At the same time, bend the knee of the supporting leg and push your hips backward, while keeping the sliding leg almost straight.

Lower yourself in a controlled manner as far as you can while maintaining a comfortable and stable position. Then, push through the supporting leg and slide your foot back toward the center until you return to the starting position.

Keep your back straight, your trunk controlled, and the knee of the supporting leg aligned with your foot throughout the movement. Perform the exercise slowly, smoothly, and in a controlled manner, avoiding bouncing or sudden movements.

Important: keep the foot on the slider in contact with it throughout the entire movement; do not take a lateral step or lift the foot.