Side lunge exercise is a great exercise for strengthening the quads, hamstrings, hips, as well as the glute muscles.

It can be done in conjunction with regular lunges or simply on its own as part of any lower body strength training workout program.

Note that it will take some getting used to, so use a very light weight to start or no weight at all until you are comfortable with the movement.

Side Lunges Exercise How To

  • Stand in an upright position, feet about hip width apart holding a dumbbell down by your sides.
  • Keeping the body upright and the abs contracted, step one foot out to the side and then immediately begin to bend that supportive knee as you lunge to the side.
  • Lower yourself as low as you can comfortably go without letting the knee move out of proper alignment (in line with the toes).
  • Return back to original position and repeat.  Once all the reps are finished, perform on the other side.

Form and Technique

With side lunges, keep the movement slow and controlled to place maximum tension on the hip and thigh muscles.

Also watch in the mirror that you don’t break forward at the waist as many people have the tendency to do so.

Variations:   Sumo Squat, Walking Lunges

Routine for Strength:  5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains:  n/a

Side Lunges

How To Do Side Lunges