How to Side Lunge

About the Side Lunge

Whilst the side lunge may be seen as an easy exercise reserved for slender women wearing pink headbands in the eyes of many male gym-goers, the benefits of the movement are plentiful, regardless of gender and training goals.

Primarily targeting the same muscle groups as the traditional lunge, namely the quadriceps, hamstrings and glutes, the lateral movement of the side lunge also directly exercises the muscles responsible for adduction of the hip. These muscles are located around the groin area and are somewhat neglected by those who merely focus on knee extension exercises.

Strengthening of the hip adductor muscles is particularly useful for sportspeople and athletes who undergo sudden changes in direction during their sporting discipline. For your average gym-goer, the strengthening and development of the muscles will help ensure muscle balance around the hip and prevent possible injury.

How to perform


  1. If using a barbell for added resistance, added the required weight to the bar and attach the safety collars. Clean the bar up and place it on the back of your shoulders, taking a wide grip on the bar
  2. Stand erect, with a slight bend in the knee joint


  1. Lunge first foot 45 degrees forward, firstly landing on the heel of the foot
  2. Keep torso erect and back straight throughout the exercise
  3. Descend until your front thigh is parallel to the ground
  4. Return to the standing position by forcefully extending the front leg
  5. Repeat the same movement for the other leg
  6. Repeat for the desired number of repetitions

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