Exercise guide
Side Lunge
- Beginner
- Compound
- Rep-based
- Lower legs
The side lunge is a functional lateral movement that targets the glutes and quads while providing a deep stretch and strengthening effect for the adductors. It improves hip mobility and lateral stability by moving the body through the frontal plane.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your toes pointing forward.
- Keep your chest upright, shoulders back, and core engaged.
- Clasp your hands in front of your chest or hold them at your sides for balance.
How to do it
- Take a wide step out to one side, keeping the trailing leg completely straight and both feet flat on the floor.
- Inhale as you hinge at the hips and bend the knee of the stepping leg, lowering your glutes back and down.
- Exhale as you push powerfully off the planted foot to return to the starting standing position.
- Alternate sides by stepping out in the opposite direction for the next repetition.
Form checklist
- Keep the trailing leg straight with the foot planted firmly on the ground.
- Ensure the knee of the working leg tracks in line with your toes and does not cave inward.
- Maintain a flat back and an upright chest throughout the entire range of motion.
- Keep your weight centered in the heel of the bending leg to protect the knee.
Pro tips
- Focus on 'sitting back' into the hip of the working leg rather than just pushing the knee forward to maximize glute engagement.
- Pause for one second at the bottom of the movement to feel a deep stretch in the adductor of the straight leg.
Make it harder
- Hold a dumbbell or kettlebell at chest height in a goblet position to add resistance.
- Increase the depth of the lunge until the thigh of the working leg is parallel to the floor.
Frequently asked
- What muscles does the side lunge work?
- The side lunge primarily targets the adductors, glutes, hamstrings, and quadriceps, and also works the abs as secondary muscles.
- What equipment do you need for the side lunge?
- The side lunge requires no equipment — just your body weight.
- Is the side lunge good for beginners?
- Yes. The side lunge is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Barbell Cossack SquatAdvanced · adductors, glutes, hamstrings, and quadriceps
- Barbell Hang SnatchAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
- Barbell Jefferson SquatIntermediate · adductors, glutes, hamstrings, and quadriceps
- Barbell Lateral LungeIntermediate · adductors, glutes, hamstrings, and quadriceps