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Exercise

Side Lunge

The Side Lunge is a lateral lower-body exercise that builds strength, control, and mobility by loading one leg at a time through a wide stance.

Strength exercises

Mobility exercises

HIIT exercises

Bodybuilding exercises

Warm-up exercises

Glutes

Legs

Bodyweight exercises

Dumbbell

Fatigue level

Low 2/3 High

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Side Lunge

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The Side Lunge is a bodyweight or loaded lower-body movement where you step out to the side and sit into one hip while the opposite leg stays extended. The lateral setup shifts the load away from straight-ahead patterns, helping address side-to-side strength and movement gaps that aren’t challenged by standard lunges or squats.

The exercise primarily targets the inner thighs, glutes, and quads, with the outer hip and core working to stabilize the movement. Because one side is loaded while the other remains long, it places high demands on control, balance, and tension through the working leg without requiring heavy weight.

Side Lunges fit well into strength, hypertrophy, and athletic training programs, especially for sports or activities involving lateral movement. They’re useful for building single-leg strength, improving movement options, and complementing more traditional lower-body lifts. Difficulty can be adjusted by changing depth, stance width, or adding load once control is consistent.

How to Perform the Side Lunge

Stand with your feet hip-width apart, toes pointing forward, and arms at your sides, maintaining a neutral spine.
Shift your weight to your left foot and take a wide step to the right, keeping your toes pointing forward or slightly outward.
Bend your right knee and push your hips back as you lower into the lunge, keeping your left leg straight but not locked.
Lower until your right thigh is parallel to the floor, ensuring your right knee tracks over your toes but doesn't extend past them. Exhale as you descend.
Keep your chest lifted, shoulders pulled back, and core engaged throughout the movement to maintain proper alignment.
Place your hands on your hips for balance or extend them in front of you if additional stability is needed.
Push through your right heel and inhale as you return to the starting position, engaging your glutes and inner thighs.
Repeat on the opposite side by stepping out with your left foot, maintaining equal distribution of reps on both sides.

Important information

Keep your weight in the heel of your lunging foot to activate your glutes properly and reduce knee strain.
Maintain a neutral spine throughout the exercise, avoiding forward leaning or rounding of the back.
If you experience knee discomfort, reduce the depth of your lunge or widen your stance until you build more strength and mobility.
For progression, hold dumbbells at your sides or a single weight at chest height to increase resistance.

FAQ - Side Lunge

What muscles does the Side Lunge primarily target?

The Side Lunge primarily targets the quadriceps, glutes, and adductors (inner thigh muscles). It also engages your hamstrings, calves, and core muscles as stabilizers during the movement.

How can I modify the Side Lunge for different fitness levels?

Beginners can perform shorter lunges without weights and hold onto a stable surface for balance. To increase difficulty, add dumbbells, increase range of motion, or try the exercise on an unstable surface like a BOSU ball.

What are the most common form mistakes with Side Lunges?

The most common mistakes include allowing the knee to collapse inward past the toes, rounding the lower back, and not pushing through the heel when returning to standing. Focus on keeping your chest up, knee tracking over your foot, and maintaining a neutral spine throughout.

How often should I include Side Lunges in my workout routine?

Incorporate Side Lunges 2-3 times per week with at least 48 hours between sessions targeting the same muscle groups. They work well as part of lower body strength days or as a dynamic movement in full-body circuit training.

Are Side Lunges safe for people with knee problems?

Side Lunges can be safe for many with minor knee issues when performed with proper form, but individuals with significant knee pain or injuries should consult a physical therapist first. Start with a smaller range of motion and focus on proper alignment before progressing to deeper lunges.

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Primary Muscles

Quads Glutes

Secondary Muscles

Hamstrings Adductors

Muscle Groups

Glutes Legs

Mechanic

Compound

Risk Areas

Adductors

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