How to do a Side Lunge

Authored by Fitbod

About Side Lunge

Sets Logged
1,478,842
Popularity Rank
129th
Difficulty
Beginner
Quads Strength
77 mSCORE 83rd
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles

Instructions: How To

Side Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).

  1. Stand in an upright posture with your feet hip-width apart and place your hands on your hips or comfortably out in front.
  2. Begin by shifting your weight onto your left leg in order to laterally step your right leg out.
  3. Absorb the impact by allowing your right knee and hips to flex while maintaining an extended left leg.
  4. Continue to hinge at the hips and flex your right knee until your right thigh is parallel with the floor.
  5. Push off the right foot to return back to the starting position by extending your hips and right knee.

Common Mistakes

  • Knees Not Inline with Toes

    If your knees aren’t inline with your toes, this can place tension on your knee. This can increase your risk of injury. Make sure that as you drop into your lunge, your knees and toes are inline.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    8
    reps
    1 Set Max
    9
    reps
  • intermediate
    4
    sets
    8
    reps
    10
    reps
  • advanced
    4
    sets
    9
    reps
    11
    reps

Enter your stats to calculate your Sets & Reps