Elevated Side Lunge
Description
The elevated side lunge stands on a step or platform and steps down to the side into a lateral lunge. The elevation creates a deficit, increasing the range of motion and adductor loading compared to a flat side lunge.
Muscle Group
Equipment Required
Elevated Side Lunge Instructions
- Stand on a low box or step (4 to 8 inches high).
- Step your right foot off the box to the right side, down to the floor.
- Bend your right knee into a lateral lunge as your right foot lands.
- Keep your left foot on the box, left leg relatively straight.
- Drive through your right foot to push back up onto the box.
- Complete reps, then switch sides.
- The elevation increases the range of motion at the bottom.
- Aim for 8 to 12 reps per side.
Elevated Side Lunge Form & Visual
Elevated Side Lunge Benefits
- Greater range of motion from elevated start
- Increased adductor loading from deficit
- Builds lateral movement strength
- Develops hip mobility
- No weights needed
- Progressive from flat side lunges
Elevated Side Lunge Muscles Worked
- Quadriceps (stepping leg)
- Adductors (increased from deficit)
- Gluteus maximus
- Core (stabilizer)
Elevated Side Lunge Variations & Alternatives
- Side Lunge (flat)
- Cossack Squat
- Dumbbell Lateral Lunge
- Slider Lateral Lunge
- Elevated Curtsey Lunge
