Side Lunge
Description
The side lunge (lateral lunge) steps to the side into a wide stance, bending the stepping leg while keeping the other leg straight. It builds adductor flexibility, lateral movement strength, and hip mobility.
Muscle Group
Equipment Required
Side Lunge Instructions
- Stand with feet hip-width apart.
- Step your right foot out wide to the right.
- Sit your hips back and bend your right knee, keeping your left leg straight.
- Lower as deep as your mobility allows.
- Drive through your right foot to push back to standing.
- Alternate sides or complete all reps on one side.
- Keep your torso upright. Chest tall.
- Aim for 10 to 12 reps per side.
Side Lunge Form & Visual
Side Lunge Benefits
- Builds lateral movement strength
- Develops adductor flexibility
- Improves hip mobility
- No equipment needed
- Useful for athletes in lateral-movement sports
- Builds frontal-plane leg strength
Side Lunge Muscles Worked
- Quadriceps (bending leg)
- Adductors (both legs)
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
Side Lunge Variations & Alternatives
- Dumbbell Lateral Lunge
- Cossack Squat
- Sliding Lateral Lunge
- Curtsey Lunge
- Lateral Step-Up
