What is Side Lunge?

The Side Lunge is an easy, bodyweight lateral squat that works the quadriceps, hamstrings and glutes while improving hip mobility and single-leg strength. It's suitable for beginners but requires controlled knee tracking and a neutral spine to keep the movement safe and effective.

How to Do Side Lunge

  1. Initial stance: Stand feet shoulder-width apart, toes pointing forward, chest up and core braced. Maintain a neutral spine before you step wide to the side.
  2. Step laterally: Take a controlled wide step to the right, keeping toes forward and planting the right foot flat. Avoid twisting the hips as you move.
  3. Lower into squat: Sit back into a squat on the stepped foot, bending the right knee and keeping the left leg straight; push hips down and back.
  4. Maintain alignment: Keep the right knee tracking over the toes, spine neutral and chest lifted. Keep soles of both feet on the floor throughout the movement.
  5. Drive through heel: Press forcefully through the right heel, extending the knee and hip to return to standing. Avoid collapsing the knee inward during extension.
  6. Alternate sides: Repeat desired repetitions on one side before switching, or alternate sides each rep. Breathe steadily and control tempo to reduce injury risk.

Muscle Groups

Quadriceps, Hamstring, Glutes

Description

Start with your feet shoulder-width apart, toes pointed straight forward. Step out with your right foot as wide as comfortable. Squat down and drive through the right heel, while keeping the left leg straight. Keep your back neutral.

Keep soles of the feet on the ground and toes pointed straight forward. Make sure your right knee tracks over your right foot, and does not collapse inward.

Powerfully “punch” your right heel into the floor to push yourself back to the full standing start position. Repeat for repetitions before switching legs, or alternate sides each rep.

Form note: Make sure you’re sitting down, as in a standard squat rather than hinging at the hips. Also, plant your foot firmly on the ground at full extension, and keep your toes pointed forward throughout the whole move.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Side Lunge?

Side lunges strengthen quadriceps, hamstrings and glutes while improving hip mobility, lateral stability and single-leg control. They also help correct muscle imbalances and improve balance and functional movement for sports and daily activities.

What common mistakes should I avoid when doing side lunges?

Common mistakes include letting the knee collapse inward, turning toes outward, hinging at the hips instead of sitting back, and moving too quickly. Focus on knee alignment, neutral spine, controlled depth and steady tempo to reduce injury risk.

How can I progress or modify the Side Lunge?

Progress by adding dumbbells, a kettlebell, or increasing range and depth. Try Cossack squats or lateral step-ups for challenge. Regress with a shallower step, reduced range of motion, or holding onto a support for balance.