About this exercise
The side lunge is a lateral lower-body exercise that strengthens the glutes and quadriceps while improving hip mobility and balance.
Side lunge
Step by step instructions, muscle activation and variants for the Side lunge.
EasyGlutesQuadriceps
How to Perform
- Stand tall with your feet together and your hands in front of your chest
- Take a wide step out to one side, keeping your toes pointing forward
- Bend the stepping leg and push your hips back, keeping the other leg straight
- Lower until your bent knee reaches roughly a right angle
- Push off the bent leg to return to the starting position
- Repeat on the other side, alternating with each rep
Muscle Activation
Primary
GlutesQuadriceps
Common Mistakes
Common mistakes content is coming soon.
About the Side lunge
The Side lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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