Side Lunge with Hip Rotation
How to do it
Starting position
- Spread your feet twice as wide as shoulder-width.
- Point your toes slightly outward.
- Extend your arms forward for balance.
Movement
- Bend one knee and sit to the side.
- Keep your opposite leg straight and hold where you feel a stretch in your inner thigh.
- Return to the center and do the other side.
Breathing
Sink a bit lower as you exhale, and hold as you inhale.
Trainer tips
- Step wide to one side and squat down while keeping the opposite leg straight
- The toes of your extended leg point up
Cautions
- If your knee hurts, don't sit as deep.
- If your heel lifts, shorten your stride.
- Letting the bent knee cave inward
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Hamstrings · Adductors · Obliques |
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–45 sec (one side at a time) |
Related exercises
All Fours Quad StretchHarderLying Quad StretchHarderLow Lunge TwistSimilar exerciseSplit Sprinter Low LungeSimilar exerciseStanding Quad StretchSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.