Squats and lunges
Side lunges
- Kit
- No kit
- Works
- quads · glutes
- Also
- inner thighs · hamstrings · calves · core
- Sides
- Left and right
The side lunge is a sideways step into a single leg squat, loading one hip and thigh while the other leg straightens. It trains the legs in a direction most squats and lunges skip, and it opens up the inner thigh and hip. It suits anyone who wants stronger, steadier legs for sport or daily movement, and it needs no equipment or space beyond a couple of strides.
Form
How to do side lunges
- 1Stand tall with your feet under your hips, hands in front of your chest or on your hips.
- 2Take a wide step out to one side and sit your hips back, bending that knee while the trailing leg stays straight. Keep both feet flat and pointing forward.
- 3Lower until your bent thigh is close to parallel with the floor, with your chest up and your weight through the middle of the working foot. Breathe in on the way down.
- 4Push hard through the bent leg to stand back up and bring your feet together, breathing out as you rise.
- 5Keep stepping at a steady pace for the whole effort, and work both sides.
Watch for
Common mistakes
Bending forward at the waist so the chest drops toward the floor.
Fix: Send your hips back rather than down and keep your eyes forward, so your torso stays close to upright.
The working knee caves inward or the heel lifts off the floor.
Fix: Take a slightly narrower step, press the whole foot down and think about pushing the knee out over the middle of the foot.
Letting the trailing leg bend, which turns the movement into a shallow half squat.
Fix: Keep the trailing leg long and locked so the load stays on the leg you stepped onto.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.