Side Lunge

Strengthen your quads, glutes, and inner/outer thighs with the Side Lunge. This dynamic lower body exercise also enhances hip mobility, flexibility, and

IntermediateGluteus Maximus Quadriceps Adductor Magnus Gluteus Medius Soleus Tensor Fasciae Latae Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Side Lunge

Compound

Plyo Side Lunge Stretch

Gluteus Maximus · Quadriceps · Body weight

Intermediate

Compound

Elevated Side Lunge

Gluteus Maximus · Gluteus Medius · Body weight

Intermediate

Description

A Side Lunge is a lower body exercise that strengthens your quads, glutes and hamstrings. The side lunge also targets the inner and outer thighs, improving flexibility and balance.

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How to do Side Lunge

01
Setup
Stand tall with your feet hip-width apart, toes pointing forward. Engage your core and keep your chest lifted.
02
Setup
Take a wide step directly to one side, keeping your other leg completely straight and its foot flat on the floor, pointing forward.
03
As you step, hinge at your hips and bend the knee of the stepping leg, lowering your hips towards the ground as if sitting back.
04
Keep your torso upright and your chest proud, ensuring the bent knee tracks in line with your toes and does not collapse inward.
05
Drive powerfully through the heel of your bent leg to push yourself back to the starting upright position.
06
Alternate sides with each repetition, or complete all repetitions on one side before switching to the other.

Tips

Maintain a slight forward lean from your hips, not your back, to better engage the glutes and protect your spine throughout the movement.
Focus on driving through the heel of your lunging foot to return to the start, ensuring optimal glute and quad activation.
Control the movement both on the way down and up; avoid simply dropping into the lunge or bouncing out of it.
Keep your non-lunging leg completely straight with the foot flat on the floor to maximize the stretch in the inner thigh of that leg.

Common mistakes

Knee collapsing inward: Avoid letting your bent knee collapse inward; actively push your knee out so it tracks directly over your toes.
Rounding the back: Do not round your back during the lunge; maintain a tall chest and a neutral spine by engaging your core.
Not stepping wide enough: Ensure you take a sufficiently wide step to the side to properly engage the inner thigh and glutes, rather than just performing a partial squat.

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Questions

What muscles does Side Lunge work?

Side Lunge primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Gluteus Medius, Soleus, Tensor Fasciae Latae.

Is Side Lunge good for beginners?

Side Lunge is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Side Lunge?

You need Body weight to perform Side Lunge. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Side Lunge?

Maintain a slight forward lean from your hips, not your back, to better engage the glutes and protect your spine throughout the movement. Focus on driving through the heel of your lunging foot to return to the start, ensuring optimal glute and quad activation. Control the movement both on the way down and up; avoid simply dropping into the lunge or bouncing out of it. Keep your non-lunging leg completely straight with the foot flat on the floor to maximize the stretch in the inner thigh of that leg.

What are common mistakes when doing Side Lunge?

Knee collapsing inward: Avoid letting your bent knee collapse inward; actively push your knee out so it tracks directly over your toes. Rounding the back: Do not round your back during the lunge; maintain a tall chest and a neutral spine by engaging your core. Not stepping wide enough: Ensure you take a sufficiently wide step to the side to properly engage the inner thigh and glutes, rather than just performing a partial squat.