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Instructions
- Stand upright with feet hip-width apart and arms at your sides.
- Step out to the right side, keeping your left leg straight and bending your right knee.
- Lower your hips back and down while keeping your chest up and spine neutral.
- Push through your right heel to return to the starting position.
- Repeat on the other side.
Technical Tips
- Keep the foot of the straight leg flat and avoid lifting the heel.
- Ensure your knee tracks in line with your toes on the bent leg.
- Engage your core to maintain balance and stability.
Breathing Tips
- Inhale as you step to the side and lower your body.
- Exhale as you push off and return to the starting position.
Medical restrictions
- Knee injuries or instability
- Hip joint issues
- Severe lower back pain or disc problems
What muscles do side lunges work the most?
Side lunges primarily target the quadriceps and adductors, with secondary engagement of the glutes, hamstrings, and hip stabilizers for balance and control.
Are side lunges good for improving hip mobility?
Yes, side lunges are excellent for improving hip mobility because the lateral movement opens up the hips and stretches the adductors while building strength and control.
Can I do side lunges without any equipment?
Absolutely. Side lunges can be performed using only your body weight, making them ideal for home workouts or warm-ups without the need for gym equipment.
Should I do side lunges on both sides?
Yes, always perform side lunges on both sides to ensure balanced muscle development and prevent asymmetries in strength and mobility.
Side lunges, also known as lateral lunges, are a powerful lower-body exercise that targets the inner and outer thighs while improving hip mobility and core stability. Unlike traditional forward or backward lunges, side lunges involve a lateral movement pattern, challenging your balance and activating underused muscle groups. This movement is especially beneficial for athletes and individuals seeking to enhance lateral strength, stability, and flexibility. Side lunges can be performed with body weight or added resistance, such as a barbell, to increase intensity and muscle engagement. They are ideal for developing functional strength, improving joint range of motion, and correcting muscular imbalances in the lower body. Whether integrated into a strength training routine or a dynamic warm-up, side lunges are a versatile addition to any workout plan aiming to build a stronger, more mobile lower body.