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Side Lunges

May 16, 2023 | Joel Runyon

The Side Lunge is a Lunge variation that will challenge both your balance and mobility, as well as conditioning your inner thighs and glutes. Instead of stepping forward like a traditional lunge, you’re stepping our to the side and lowering one of your legs down to a squat position.

How to do a Side Lunge

Start with both your feet placed together just under the width of your shoulders. Your torso should be erect and your head facing forward. To maintain balance, extend your arms out in front of you or in a ‘prayer’ like clasp at your chest.

Now, side step with your right foot as far as feels comfortable. Your left leg will remain extended out to the side with the flat of your foot planted firmly on the floor. Shift your weight to your right leg and squat down so your thigh is parallel to the floor.

After squatting down on your right leg, push through your right heel, and raise yourself back up to a standing position again. Return your right foot back to its original position next to your left. Now repeat the same movement for your left leg.

Tips for Side Lunges

If you’ve never tried a Side Lunge, you’ll probably find this to be a very difficult exercise, but keep your chest and head upright as you perform the movement. It’s more important to maintain proper form as your lunge out and downwards rather than trying to get as low as possible.

Side Lunges Video Demonstration


Joel Runyon

Joel Runyon