Side Lunge | Illustrated Exercise Guide

Primary muscles: Glutes, quads, inner thighs
Secondary muscles: Hamstrings
Equipment: No equipment

Side Lunge Instructions

1. Stand straight with your feet hip-width apart.
2. Step out to the side and transfer your weight to that leg.
3. Use your lead foot to push you back to the starting position.
4. Repeat and then switch sides.

Proper Form And Breathing Pattern

When doing the side lunge, pull your abs in, keep your back straight and face forward. Don’t step too wide to the side, breathe in, and keep your knees pointing in the same direction as your feet. Keep both heels flat on the floor and, as you breathe out, use the lead foot to push you back into the starting position.

From the Shop

Exercise Benefits

The side lunge adds a lateral movement that is often neglected in more traditional lower body exercises, such as squats and forward or backward lunges. This lateral movement targets the inner and outer thighs and helps to strengthen and tone those areas of your legs. This is also an excellent move to strengthen your quads, hamstrings, and glutes, which makes the side lunge a very complete lower body exercise.

Side Lunge Demonstration

Sets And Reps

You can start with just 1 set of 10 to 15 reps and add to the number of sets and reps over time until you’re able to complete 3 sets of 15 to 20 reps on each side. Increase the challenge by holding a set of dumbbells, and work your upper body at the same time.

Calories Burned

To calculate the number of calories burned doing the side lunge, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Donkey kicks
Split squat
Squat
Glute bridge

Popular Workouts

Lower Body Workouts

Lower Body Strengthening Circuit

Hey ladies, are you excited to unlock the strength in your lower body and stride confidently towards your fitness goals? Here’s our 28-Minute Lower …

Yoga Flows

Ease Digestion Yoga Flow

Boost your digestion, relieve constipation, and de-bloat with this essential 14-minute yoga flow. Pair these yoga poses with deep breathing to massage …

Core Workouts

27-Minute Core Workout

Are you ready to ignite your core and feel empowered from within? Say hello to our 27-Minute Core Strengthening Workout, tailor-made just for you …