In this article, I discuss how to do side lunges. Lunges are an effective exercise that targets the lower body. Specifically, they work the glutes, hamstrings, and quads. A type of lunge that also incorporates the inner thigh muscle is the side lunge (also known as a lateral lunge).
If you have any imbalances in your legs, you may want to incorporate side lunges. While exercises like squats work both legs at the same time, side lunges target the legs individually. This helps you strengthen your stabilizing muscles, improve your balance, and create symmetry on both legs.
How to Do Side Lunges
If you are familiar with lunges, learning side lunges is a natural progression. You will need plenty of space on either side of you. For beginners, no special equipment is required. As you build your strength, you may choose to add weight to this exercise or even try some reps on a vibration plate.
Begin in a standing position with your feet hip-width apart. Position your hands in front of your chest.
- Take a wide step with your left leg to the side of you. Both your toes should be pointed in the same direction and your feet should be flat on the floor.
- Bend your left knee as you step outward and keep your hips back. It should feel like you are trying to sit just one side of your lower body in a chair.
- Release the position by pushing off your left foot to return to the starting position.
- Perform one set of side lunges on your left leg, then switch to your right leg.
- Repeat for additional sets.
Side Lunge Benefits
Like regular lunges, side lunges are a lower-body exercise. They primarily target the large muscle groups in the legs, such as the hamstrings and quads. Lateral lunges also work the muscles of the inner thighs, such as the adductors and outer glutes. Side lunges can also be gentler on the lower back than squats, although they can be more difficult than squats because they require considerable balance.
Regular side lunges can improve balance and stability (especially in the ankles and knees), 1 which is beneficial for activities of daily living. Having good balance makes it easier to get from sitting to standing, prevents falls, and contributes to better form when exercising.
Building leg strength with side lunges can be especially helpful for people who like to ski. When skiing, the muscles of the inner thighs, like the adductors, are engaged. Since side lunges build strength in the outer and inner thighs, they are a great move to use to prepare for a ski trip or competition.
Other Side Lunge Variations
You can perform this exercise in a variety of ways to meet your skill level and goals.
Chair Balance Side Lunge
Holding something in front of you, such as a sturdy chair, can help you maintain balance during this exercise. If you are holding something in front of you, be careful not to lean too far forward. Hold your right hand when lunging to the left, and your left hand when lunging to the right.
Weighted Side Lunge
To add intensity to your side lunge, graduate from body weight to holding only a dumbbell in each hand. Instead of placing your hands in front of your chest, place your arms at your sides. As you lean to the side, the knee of your forward leg should be between your arms, each holding a weight.
Adding weight alone doesn't make this exercise any better, but it does contribute to progressive overload. As you progress, you can continue to increase the weight of the dumbbells. This helps you build lower body strength and helps you build muscle over time. You can use a kettlebell for an extra challenge.
Side Lunge With Upright Row
Progress from holding weights stationary to an upright row. This adds a core challenge while also building strength in your shoulders.
- Begin in a standing position with your feet hip-width apart, holding a kettlebell with both hands in front of you.
- Take a wide step to the side with your left leg. Bend your left knee as you step outward.
- In the side-step position, lift the kettlebell straight up, flaring your elbows out and upward until your arms are parallel to the floor. Lower the kettlebell back down.
- Push off your left foot to return to the starting position.
Cossack Squat
The Cossack squat is similar to a side lunge, except you will go much deeper into the range of motion, turning your foot out at the bottom. This is a more advanced bodyweight movement.
- Begin as you would with a side lunge, stepping your left foot out the side.
- Once in the side-step position, continue to lower your glutes toward your left heel and turn your right foot out, pointing your toes toward the ceiling.
- Reverse to return to the starting position.
Common Mistakes
Although side lunges are beginner-friendly, it’s important to practice proper form to reduce the risk of injury. Avoiding these common mistakes will help you improve your form.
Lunges that are too shallow or too deep
Taking too few side steps during a lunge doesn’t build strength and balance. On the other hand, taking too many side lunges can put stress on the inner thighs and groin. Knowing how big of a step to take when doing a side lunge isn’t an exact science, but it’s an important thing to get right. It can be helpful to use a mirror to make sure your alignment stays on track.
Your leading leg (the leg you’ll be stepping out with) should be at a 90-degree angle when you bend your knee, and your other knee should be straight and just a few inches off the ground.
Leaning Forward
At the deepest point of a side lunge, your leading leg’s knee is forward and your hip is back, so it may feel natural to lean your upper body forward. However, this will throw off your balance and can lead to slouching and poor posture. Although side lunges don't target the back, you want to keep your back as straight as possible because arching your back can cause stress.
Knees going past your toes
Just like when you're squatting and doing regular lunges, your bent knee (the side you're lunging on) during side lunges should not go past your toes. This puts more weight on your quads and can be stressful on the knee joint.
Safety and Precautions
Engaging in any type of exercise, whether it's bodyweight or weighted side lunges, should be taken seriously to prevent injury or strain.
People with existing knee injuries should be especially careful. If you experience knee pain or discomfort while performing side lunges, stop the exercise immediately and talk to a healthcare professional.
Side lunges are generally safe during the first and second trimesters of pregnancy, but modifications may be necessary depending on your fitness level.
How to Do Side Lunges FAQ
- Side lunges, also known as lateral lunges, are a lower-body exercise that targets the inner and outer thighs, glutes, hamstrings, and quads. They also help improve balance, flexibility, and lateral movement.
How do I perform a side lunge correctly?
- Starting Position: Stand tall with your feet hip-width apart and hands on your hips or clasped in front of your chest for balance.
- Step to the Side: Take a wide step to the side with your right foot while keeping your left foot planted.
- Bend the Knee: Bend your right knee, pushing your hips back as if sitting into a chair. Keep your left leg straight.
- Lower Down: Go as low as your flexibility allows while keeping your chest lifted and core engaged.
- Push Back Up: Press through your right heel to return to the starting position.
- Repeat: Perform the same movement on the left side.
What muscles do side lunges target?
- Quadriceps
- Hamstrings
- Gluteus maximus
- Hip adductors (inner thighs)
- Calves
- Core muscles (for balance)
How many side lunges should I do?
- Beginners: 2-3 sets of 8-10 repetitions per leg.
- Intermediate/Advanced: 3-4 sets of 12-15 repetitions per leg.
What are common mistakes to avoid?
- Knee Misalignment: Ensure your knee doesn’t extend past your toes and stays aligned with your foot.
- Rounded Back: Keep your back straight and chest up to avoid strain on your lower back.
- Shallow Lunge: Go deep enough to feel the stretch in your inner thigh but without compromising form.
- Uneven Weight Distribution: Focus on sinking into the leg that steps out rather than keeping your weight centered.
Can side lunges be modified?
- For Beginners: Perform shallow lunges or use a chair for balance.
- For More Challenge: Add weights (dumbbells, kettlebell) or resistance bands to increase intensity.
Are side lunges good for weight loss?
- Side lunges can help burn calories, build muscle, and improve overall fitness, which contributes to weight loss when combined with a healthy diet and other exercises.
Introduction to Side Lunges
Side lunges, also known as lateral lunges, are a versatile lower-body exercise that focuses on lateral (side-to-side) movement, which is often neglected in traditional workout routines. Unlike forward lunges, side lunges target your inner and outer thighs, glutes, and hips, improving strength, balance, and mobility in multiple directions.
This exercise is great for athletes, fitness enthusiasts, or anyone looking to enhance functional movement, prevent injuries, or build lean muscle. Side lunges can be easily adapted for beginners or advanced exercisers, making them a valuable addition to any fitness routine. Whether you're aiming to tone your legs, improve flexibility, or enhance sports performance, side lunges are an excellent choice.