Side Lunge Guide: How to Do Side Lunges With Perfect Form

Side lunges, also known as lateral lunges, are a type of bodyweight exercise. Side lunges work multiple muscle groups throughout your lower body, including your quadriceps, abductors, glutes, adductors, and hamstrings.

Although the side lunge and side-step squat are both lower-body exercises that work many of the same muscles, they differ in a few ways.

1. 1. Movement pattern: When performing side lunges, you use a fluid unilateral movement, keeping one leg extended at all times. Side step squats, by contrast, involve stepping to the side before squatting, putting both of your knees through a full range of motion.
2. 2. Difficulty level: Side lunges are typically more difficult than side step squats as they require more balance and stability.
3. 3. Variations and modifications: The side lunge and the side step squat require no equipment, making them both good options for home workouts. Side lunges can help you practice your lunging form, acting as a warm-up to more advanced lunge variations like walking lunges and curtsy lunges. For a more difficult version of the side step squat, place a resistance band around your legs during the movement.

For the side lunge, begin with 2–3 sets of 10–15 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Start by standing with your feet hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight, and grip the floor with your feet to create a stable foot position.
3. 3. Place your hands on the sides of your hips. Pre-tension your shoulders and hips, and engage your core. All repetitions should begin from this position.
4. 4. While maintaining a neutral spine and an upright chest position, slowly take a big step to your left side, and shift your bodyweight over your left leg.
5. 5. As your left foot contacts the ground, bend your hips and knee while simultaneously sitting your hips back until your left shin is in a fairly upright position. Your left knee should finish over your big toe, and your left foot should be pointed forward.
6. 6. As you sit back into the lunge position, allow your upper body to move forward over your left leg. Your right leg should be straight with your right foot pointing forward. Your pelvis should be neutral at the bottom position. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any of it.
7. 7. Pause for a second at the bottom of the movement.
8. 8. To begin the upward movement, keep your chest high, and push your left foot into the ground, using your glute and quad to push back to an upright position. Both legs should finish next to each other as you return to the starting position. At the end of each repetition, your shoulders should finish directly over your hips.
9. 9. Switch sides or repeat on the same side for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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