HOW: Get a foot set-up on a slider, the leg that is not on the slider will be the one doing the work. Perform a lateral lunge by slowly sliding your foot directly out to the side while letting your hip and knee bend on the leg that is not moving. Lower yourself down as far as you can slow and controlled. Return to the standing position and repeat.
FEEL: You should have at least 80-90% of your weight on the side that is not moving. On the leg that is sliding, your adductors will be helping to control the movement. On the side that is not moving, your glutes, quadriceps, and calf will be helping to control the movement.
COMPENSATION: Do not lean side to side, do not lose your balance, do not move too fast. Try not compensating with your upper body to return to starting position when you’re at the bottom of the lunge.