Suspension Side Lunge

Suspension Side Lunge

The Suspension Side Lunge is a dynamic exercise that targets multiple muscle groups in the lower body, helping to improve strength, stability, and flexibility. This exercise utilizes a suspension training system, which adds an element of instability and engages the core muscles for enhanced balance and coordination. The Suspension Side Lunge primarily targets the quadriceps, hamstrings, glutes, and inner thighs. By incorporating lateral movement into the lunge, it also engages the adductor muscles, helping to strengthen the inner thighs. This exercise is particularly beneficial for athletes or individuals involved in activities that require side-to-side movements, such as sports that involve cutting or changing directions quickly. In addition to the lower body, the Suspension Side Lunge also engages the core muscles, including the abdominals and obliques, as they work to stabilize the body during the lateral movement. This exercise can help improve core strength, which is important for overall stability and injury prevention. When performing the Suspension Side Lunge, it is essential to maintain proper form and technique to maximize the benefits and minimize the risk of injury. Prior to attempting this exercise, ensure that you have a solid foundation of lower body strength and stability. It is also recommended to have some experience with suspension training or consult with a fitness professional to learn the correct technique and modifications for your fitness level. Adding the Suspension Side Lunge to your workout routine can help to increase lower body strength, improve stability, and enhance overall athletic performance. However, remember to listen to your body, progress gradually, and enjoy the journey towards a stronger and fitter you!


  • Start by attaching a suspension trainer to a stable anchor point at waist height.
  • Stand facing the anchor point with your feet shoulder-width apart and grasp the handles with an overhand grip.
  • Shift your body weight to your right foot, keeping your left foot slightly off the ground.
  • Lower your body into a lunge position on your right side, bending at the knee and hip.
  • Push through your right foot to return to the starting position.
  • Repeat the movement on the opposite side, shifting your body weight to your left foot.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Keep your chest lifted and your shoulders back to maintain proper posture.
  • Focus on maintaining an even distribution of weight between your feet.
  • Start with a lighter resistance or lower difficulty level and gradually progress to more challenging variations as you build strength and stability.
  • Control your movement and avoid using momentum to ensure proper form and maximize the effectiveness of the exercise.
  • Ensure that your knees stay in line with your toes during the side lunge movement to protect your knees from excessive stress.
  • Experiment with different foot positions to target different muscles and challenge your lower body in new ways.
  • Incorporate a variety of lunging patterns, such as diagonal lunges or rotational lunges, to target different muscle groups and improve overall lower body strength and mobility.
  • Listen to your body and modify or adjust the exercise as needed to prevent any discomfort or pain.
  • Include other complementary exercises, such as squats and deadlifts, to further strengthen your lower body and enhance overall functional fitness.


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