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Side lunge

Step by step instructions, muscle activation and variants for the Side lunge.

EasyQuadriceps

About this exercise

The side squat is a lower body exercise that primarily targets the quadriceps, glutes, and inner thighs, while also engaging the hip abductors and core. It involves shifting your weight to one leg while keeping the other leg straight, allowing you to perform a squat-like movement to the side.

How to Perform

  • Stand with feet wider than shoulder-width apart, toes slightly pointed outward.
  • Keep chest upright, core engaged, and arms extended in front or on hips for balance.
  • Shift weight to one side by bending one knee and pushing hips back.
  • Keep the other leg straight with the foot flat on the floor.
  • Lower the body until the bent leg’s thigh is parallel to the floor (or as low as comfortable).
  • Ensure the bent knee tracks over the toes and doesn’t extend beyond them.
  • Push through the heel of the bent leg to return to the starting position, straightening the leg.
  • Repeat on the opposite side.
  • Targets quadriceps, glutes, inner thighs, and hip abductors.
  • Improves balance and mobility in the lower body.

Muscle Activation

Primary
Quadriceps
Secondary
GlutesHamstrings

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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