Side Lunge

Side Lunge


The side lunge is a lower body exercise that targets the glutes, quads, and hamstrings. It involves stepping to the side and bending one knee while keeping the other leg straight, then returning to the starting position and repeating on the other side.

Muscle Group

Equipment Required

Side Lunge Instructions

  1. Stand with your feet hip-width apart and your hands on your hips.
  2. Take a big step to the right with your right foot, keeping your left foot in place.
  3. Bend your right knee and push your hips back as you lower your body into a lunge position.
  4. Make sure your right knee is directly above your ankle and your left leg is straight.
  5. Push off with your right foot and return to the starting position.
  6. Repeat on the other side by stepping to the left with your left foot.
  7. Complete 10-12 reps on each side for a full set.

Side Lunge Form & Visual

Side Lunge

Side Lunge Benefits

  • Strengthens the quadriceps, hamstrings, and glutes
  • Improves hip mobility and flexibility
  • Engages the core muscles for stability and balance
  • Targets the inner and outer thighs for toning and shaping
  • Can be modified for different fitness levels and goals

Side Lunge Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Adductors
  • Abductors
  • Calves

Side Lunge Variations & Alternatives

  • Curtsy Lunge
  • Reverse Lunge with Lateral Raise
  • Sumo Squat with Side Leg Lift
  • Skater Lunge
  • Side Lunge with Dumbbell Curl