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Side Lunges Drag to rotate
Lower Body & Glutes

How to do Side Lunges

Side lunges step out laterally to strengthen the glutes, quads and inner thighs while improving hip mobility.

Difficulty
Beginner
Equipment
None
Sets & reps
3 sets of 10 reps per side

Target muscles

  • Glutes
  • Quadriceps
  • Hip Adductors

Also works

  • Hamstrings
  • Calves
  • Core
PrimarySecondary
Technique

Step-by-step instructions

  1. Stand with feet together and hands clasped at your chest.
  2. Take a wide step out to the right.
  3. Bend your right knee and push your hips back, keeping the left leg straight.
  4. Lower until your right thigh is close to parallel with the floor.
  5. Push off the right foot to return, then repeat to the left.

Common mistakes

  • Letting the bent knee cave inward.
  • Rounding the back.
  • Lifting the heel of the bent leg.
  • Not sitting the hips back.

Benefits

  • Strengthens muscles used in lateral movement.
  • Stretches the inner thighs.
  • Improves hip mobility.
  • Builds knee and ankle stability.

Side Lunges for Lateral Strength

Also called lateral lunges, this move trains your legs in the side-to-side plane. It strengthens the glutes and adductors, stretches the inner thigh of the straight leg and builds the stability you need for sports and everyday movement.

Remember:

  • Sit the hips back as you bend the knee.
  • Keep both feet flat on the floor.
  • Keep the straight leg long to feel the stretch.
Keep going

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Train Side Lunges in 3D