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Side Lunge

Side Lunge

The Side Lunge is a simple yet effective exercise that targets several muscle groups in your lower body, including your quadriceps, hamstrings, glutes, and adductors. This exercise is ideal for individuals looking to strengthen and tone their legs, improve hip mobility, and enhance overall stability and balance. To perform a Side Lunge, you start by standing with your feet hip-width apart and maintaining a straight posture. From here, take a step to the side with your right foot, ensuring to keep your left foot planted firmly on the ground. As you step to the side, begin bending your right knee and lowering your body weight towards your right side. Try to maintain most of your weight in your right heel, keeping your core engaged and your back straight. Once you reach a comfortable depth, push off with your right foot to return to the starting position. This exercise can be modified in various ways to suit your fitness level and goals. You can hold a dumbbell or kettlebell to add resistance and increase the difficulty. Alternatively, you can perform the Side Lunge as a dynamic movement by incorporating a lateral leg raise or a plyometric jump. Incorporating the Side Lunge into your workout routine can help improve your overall lower body strength, enhance flexibility in your hips, and improve your athletic performance in activities that require lateral movements. Remember to warm up before performing this exercise and stretch afterward to minimize the risk of injury and maximize your results.


  • Start by standing with your feet hip-width apart and keeping your back straight.
  • Take a wide step to the right side with your right foot, keeping your toes pointing forward.
  • Shift your body weight onto your right foot as you lower your body into a lunge position. Keep your right knee bent and your left leg straight.
  • Push off with your right foot and return to the starting position.
  • Repeat the same movement on the left side, stepping with your left foot.
  • Continue alternating between right and left side lunges for the desired number of repetitions.

Tips & Tricks

  • Start with a proper warm-up to prepare your muscles for the exercise.
  • Engage your core muscles to maintain proper stability and balance during the side lunge.
  • Keep your chest up and shoulders back throughout the movement.
  • Ensure that your knee aligns with your toes when lowering into the lunge position to prevent strain.
  • Control your movement and avoid using momentum to maximize the benefits of the exercise.
  • If balance is challenging, use a wall or chair for support until you develop enough strength and stability.
  • Gradually increase the depth of your lunge as you become more comfortable and flexible.
  • Breathe deeply and exhale as you push back up from the lunge position.
  • Focus on form and quality of movement rather than speed or quantity of repetitions.
  • Listen to your body and modify the range of motion or intensity if needed to avoid discomfort or pain.

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