Exercise guide
Half Kneeling Side Lunge
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The half kneeling side lunge is a functional mobility and strength exercise that targets the adductors and glutes while improving hip lateral range of motion. It serves as an excellent bridge between static stretching and dynamic lateral movements, enhancing stability in the frontal plane.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Begin in a half-kneeling position with your right knee on the floor and your left foot planted directly in front of you.
- Extend your left leg out to the side so it is perpendicular to your kneeling leg, keeping the foot flat and toes pointing forward.
- Align your hips so they are square to the front and engage your core to maintain an upright torso.
- Place your hands on your hips or held together in front of your chest for balance.
How to do it
- Inhale and slowly shift your weight laterally toward your extended left foot by bending the left knee.
- Hinge slightly at the hips, sinking them back and down until you feel a deep stretch in the inner thigh of the kneeling leg.
- Exhale and drive through the heel of the extended foot to push your body back to the starting upright position.
- Perform all repetitions on one side before switching to the other leg.
Form checklist
- Keep the foot of the extended leg glued to the floor throughout the movement.
- Ensure the knee of the working leg tracks in line with the toes, not collapsing inward.
- Maintain a flat back and proud chest; do not allow the torso to collapse forward.
- Keep the kneeling knee anchored firmly to provide a stable pivot point.
Pro tips
- To maximize the stretch, actively squeeze the glute of the kneeling leg as you lean into the lunge.
- Focus on the 'mind-muscle connection' by using your inner thigh to pull you back to center rather than just pushing with the quad.
- Pause for one second at the bottom of the movement to challenge your end-range hip stability.
Make it harder
- Hold a kettlebell or dumbbell in the goblet position to increase the load on the glutes and core.
- Extend your arms overhead during the descent to increase the lever length and challenge your core stability.
Frequently asked
- What muscles does the half kneeling side lunge work?
- The half kneeling side lunge primarily targets the adductors, glutes, hamstrings, and quadriceps, and also works the hip flexors and obliques as secondary muscles.
- What equipment do you need for the half kneeling side lunge?
- The half kneeling side lunge requires no equipment — just your body weight.
- Is the half kneeling side lunge good for beginners?
- Yes. The half kneeling side lunge is a beginner-friendly movement and a strong foundation to build on.
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