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Side Lunge - Instructions, Variations & Alternatives

Muscles involved

  • Quadriceps
  • Adductors
  • Glutes
  • Abductors
  • Hamstrings

Also known as

  • Lateral Lunge

How to perform

Side Lunge - Starting position

Side Lunge - Starting position

Side Lunge - Muscle Under Tension

Side Lunge - Muscle Under Tension

  1. Set up & Starting position (standing)
    Stand tall with your feet parallel under your hips. Hold weight with both hands in front of your thigh, on the back of your shoulder, or close to your chest.

  2. Eccentric phase
    Take a wide step to the side, push your hips back and bend your leading leg while keeping your trailing leg straight. Take your bodyweight on your bent leg. Keep both feet flat on the ground and toes pointed forward.

  3. Concentric phase
    Drive off the lead foot to reverse the motion and step back to the standing position.
    Repeat with the same leg then switch sides or alternating sides every other rep.

Exercise Alternatives