Muscle Groups Involved

• There were no muscle groups associated with this exercise.

Category

Highlights

Description

The Side Lunge is a popular variation on a fundamental movement that focuses on the muscles of the hips and surrounding the knee. It is especially good for building your glutes and quadriceps. To p

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The Side Lunge is a popular variation on a fundamental movement that focuses on the muscles of the hips and surrounding the knee. It is especially good for building your glutes and quadriceps. To perform the Side Lunge start in a standing position. If you’re using weight, hold it in the goblet position in front of your body with your elbows tucked in. Brace your core and step to the side with your toes facing forwards. As your foot makes contact with the floor, shift your weight down and over w

Common Mistakes

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Do not let your knee collapse inward when landing or pressing back up as this may cause pain or injury. Be sure to return to the starting position otherwise the exercise is known as a Cossack Squat. Be sure to brace your core to not round your back, taking the emphasis off of your glutes.

Pro Tips

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Imagine sliding your foot away from your body instead of attempting to push yourself back to the starting position. You can also place the emphasis through your heel to improve glute activation.

Purpose

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Side lunges preferentially develop the lateral muscles of the glutes. This provides a rounder and more athletic appearance. When the lateral muscles of the glutes are extremely well-developed, they can even widen the appearance of the hips.

Form

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Be sure that your knee is over your foot or outside of your foot in the bottom position of the lunge. Your buttocks and hips should ideally be lower than your knee in the lowest position.

Additional Names

Lateral Lunge