Say hello to the side lunge, one of my favorite lunge variations! Whether you like working your lower body or not, I think you’re going to like what this exercise can do for you. Read on to find out the benefits and how to do a side lunge, so you can add it to your workout program.
Side Lunge Benefits
Like other variations, this exercise works your upper thighs and glutes. However, with this move, you have the added bonus of engaging and stretching the muscles of your inner thighs, which can:
- Relieve tension on your lower back during movement
- Reduce strain on your knees
- Upgrade your agility during lateral movements
- Mobilize and increase flexibility in your hips
Step by Step Directions
Here’s how to do a side lunge.
- Begin standing with your feet together, side by side.
- Step your right foot out to the side.
- Bend your right knee and sit your hips back with a slight hinge in your torso. Your left leg should remain straight.
- Press off your right foot to bring your feet back together.
- Repeat for the designated number of reps before switching to the other side.
Note that while performing the exercise this way, one foot will always remain in place while the other moves laterally.
Alternative Directions
The standard side lunge can be challenging for those who struggle with balance. Here’s an alternative way to perform it.
- Stand with your feet wide, about 4 or more feet apart depending on how long your legs are.
- Bend your right knee and sit your hips back with a slight hinge in your torso. Your left leg should remain straight.
- Press into your right heel to straighten your leg and return to the starting position.
- Repeat for the designated number of reps before switching to the other side.
As you can see, with this option, neither of your feet move from their starting positions.
Side Lunge Video Demonstrations
I know that some of you are visual learners, so here are a few videos that show you what a side lunge looks like in motion.
Bodyweight Side Lunge Demo
With the bodyweight option, there is no equipment required. I highly recommend this variation for anyone who is trying the side lunge for the first time. Those who experience tightness in their lower back or inner thighs can also benefit from performing this version until their hip mobility improves.
Weighted Side Lunge Demo
If you’ve been exercising for a while and are looking to upgrade your standard lower body workout, try adding a dumbbell or kettlebell to the mix. Even a small amount of resistance can make a noticeable difference while performing this move.
Should You Add the Side Lunge to Your Program?
I’ve already shared the benefits of the side lunge above. If even one of those appeals to you, it may be a good idea to add it to your routine. In case you need another good reason, I’ll share an insightful truth about daily movement: there are very few people who consistently complete lateral (side to side) movements on a daily basis. This adds to the already prominent issue of weak glutes many of us have developed (or under-developed… get it?) from sitting too much. Since you need to work your legs anyway, why not test out the side lunge to see if it will work for you?
If you do, make sure to let me know in the comments below! Good luck, fam 😎
Nadia
PS – I’ve got a ton of additional lunge variations and other exercise demos on my YouTube channel. Click here to head over and check it out!