Side Lunge
How to do it
Starting position
- Set your feet wider than shoulder-width apart and look forward.
- Look forward and bring your hands together in front of your chest.
- Keep your upper body upright and distribute your weight evenly between both feet.
Movement
- Bend your right knee and shift your weight to the right.
- Push your hips back and lean your torso slightly forward.
- Push off the floor with your right foot and return to the starting position.
Breathing
Inhale as you lower your body and exhale as you come back up.
Cautions
- If your knee caves inward relative to your toes, it strains the joint, so align it with your toes.
- If your lower back overarches, there is a risk of injury, so brace your abs and keep your torso upright.
Exercise info
| Primary muscles |  Adductors Quads |
|---|---|
| Secondary muscles | Glutes · Hamstrings · Calves |
| Equipment |  Bodyweight |
| Movement pattern | Lunge |
| Rep range | 10–20 reps (one side at a time) |
19 similar exercises
Representative exercise: Side Lunge
- Pulsing Side Lunge
- Sumo Stance Side Lunges
- Leaning Forward Side Lunge
- Side Lunge Stretch (VERSION 2)
- Alternate Side Lunge Wall Supported
- Resistance Band Side Lunge Stretch (VERSION 2)
- Side Lunge Stretch
- Plyo Side Lunge Stretch
- Side Lunge Overhead Reach
- Side Lunge Rock (Advanced)
- Side Lunge Rock (Beginner)
- Side Lunge Stretch (Advanced)
- Stick Side Lunge
- Suspension Side Lunge
- Kneeling Lateral Lunge
- Half Kneeling Side Lunge
- Wide Stance Side Lunge against Wall
- Cable Lateral Lunge (VERSION 3)
- Smith Unilateral Side Lunge
Related exercises
Wide Stance Side Lunge against WallHarderSide Lunge Rock (Advanced)HarderDumbbell Side LungeSimilar exerciseBarbell Lateral LungeSimilar exerciseResistance Band Side LungeSimilar exerciseSuspension Abduction LungeSame muscle · different equipment
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.