Exercise guide
Leaning Forward Side Lunge
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The leaning forward side lunge targets the glutes and hamstrings more intensely than a standard side lunge by incorporating a hip hinge, maximizing the stretch on the posterior chain.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and toes pointing forward.
- Engage your core and maintain a neutral spine with your hands held in front of your chest for balance.
- Ensure you have enough clear space to step out wide to either side.
How to do it
- Inhale as you take a large step to the side, keeping the trailing leg completely straight and both feet flat on the floor.
- Simultaneously hinge at the hips and lean your torso forward at roughly a 45-degree angle while bending the working knee.
- Lower your hips until your working thigh is nearly parallel to the floor, ensuring your weight is centered in the heel.
- Exhale and drive powerfully through the working heel to push back to the starting upright position.
Form checklist
- Keep the trailing leg straight with the foot firmly planted.
- Ensure the knee of the working leg tracks directly over the toes.
- Maintain a flat back and avoid rounding the shoulders as you lean forward.
- Keep your chest open and avoid letting your torso collapse onto your thigh.
Pro tips
- Think about 'sitting back' into your hip rather than just stepping out to maximize glute recruitment.
- Pause for one second at the bottom of the movement to emphasize the deep stretch in the glutes and adductors.
Make it harder
- Hold the bottom position for 3 seconds to increase time under tension.
- Perform the movement with an overhead arm reach to increase the demand on your core and posterior chain.
Frequently asked
- What muscles does the leaning forward side lunge work?
- The leaning forward side lunge primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae and obliques as secondary muscles.
- What equipment do you need for the leaning forward side lunge?
- The leaning forward side lunge requires no equipment — just your body weight.
- Is the leaning forward side lunge good for beginners?
- Yes. The leaning forward side lunge is a beginner-friendly movement and a strong foundation to build on.
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- Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius