Also known as: lateral lunge, lateral lunges, side step squat, side step lunge

What is Side Lunge?

A Side Lunge is a bodyweight lateral squat variation that steps one leg outward to load the quadriceps, hamstrings and glutes. It’s an easy-level exercise for building lateral strength, hip mobility and single-leg control, suitable for beginners.

How to Do Side Lunge

  1. Start neutral: Stand feet shoulder-width, toes pointing forward, chest up and core braced. Distribute weight evenly before stepping out.
  2. Step wide: Take a controlled wide step to the right, keeping toes forward and planting the whole foot flat on the ground.
  3. Sit into squat: Sit back into the right hip and knee, lowering until the thigh is parallel or comfortable, while keeping the left leg straight.
  4. Drive through heel: Punch the right heel into the floor to push back to standing, maintaining a neutral spine and engaged glutes.
  5. Repeat or switch: Perform desired reps on one side then switch, or alternate sides each rep. Maintain toes forward and knees tracking over toes.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the side lunge?

Side lunges strengthen quads, hamstrings and glutes while improving lateral stability, hip mobility, and single-leg balance. They address muscular imbalances and boost change-of-direction ability; can be scaled for conditioning or rehab when done with proper form.

What common mistakes should I avoid when doing side lunges?

Avoid letting the knee collapse inward, rounding the back, or hinging at the hips instead of sitting. Keep toes pointed forward, weight on the working heel, and control step width to reduce knee or lower-back strain.

How can I progress or regress the side lunge?

Regression: reduce range of motion or use support for balance. Progression: add dumbbells or a kettlebell, pause at the bottom, or perform walking lateral lunges. For more mobility, try Cossack variations while keeping safe knee tracking.