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Quadriceps · Intermediate

Side Lunge

Lateral lower-body movement for adductors, glutes, quads, and hip mobility.

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Side Lunge demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsAdductors

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with feet together and core braced.
  2. 02Step one foot wide to the side.
  3. 03Sit the hips back over the stepping leg while the other leg stays long.
  4. 04Push through the stepping foot to return to standing.
  5. 05Repeat on one side or alternate as prescribed.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBattle Rope Alternating-Wave Side LungeRelated variationBody Weight 3 Way Lunge MatrixHarder progressionCossack SquatRelated variationReverse LungeRelated variationForward LungeRelated variationDumbbell Cossack Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLateral Lunge with Heel TouchComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteBody Weight Walking LungeComparable substituteDual Kettlebell Front Rack Walking Lunge

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