Side lunges, also called lateral lunges, are an excellent lower-body exercise that not only enhances strength but your stability and mobility. Side lunges target the same muscles in the lower body as the traditional front lunges or reverse lunges emphasize, but also work the inner and outer thighs. In this guide, we’ll break down the key benefits of side lunges, highlight the most common mistakes people make while performing side lunges, provide step-by-step instructions on the correct form, and offer a video demonstration to ensure you get the most out of this effective exercise.
What Muscles Do Side Lunges Work?
Side lunges are a great functional exercise that targets multiple muscle groups in the lower body. They primarily work the following muscles:
Primary Muscles Worked:
- Quadriceps: The quadriceps are a group of four muscles located on the front of the thighs. They play a crucial role in knee extension and hip flexion and are essential for movements like walking, running, jumping, and squatting. During side lunges, the quadriceps are heavily engaged as you extend your knee to push back to the starting position.
- Glutes: The glutes are comprised of the gluteus maximus, medius, and minimus and play a crucial role in hip stability, posture, and movement. They are responsible for hip extension, abduction, and external rotation. Strong glutes enhance athletic performance and prevent injuries -especially in the lower back and knees. The glutes activate to stabilize the movement and drive back to a standing position during this exercise.
- Hamstrings: The hamstrings are a group of three muscles (biceps femoris, semitendinosus, and semimembranosus) located at the back of the thigh and play a crucial role in knee flexion and hip extension. They are essential for movements like running, jumping, and bending the knee, as well as stabilizing the pelvis and supporting proper posture. During side lunges, the hamstrings assist in knee flexion and hip extension.
- Adductors: The adductors are a group of muscles located on the inner thigh and are responsible for bringing the legs toward the midline of the body (hip adduction). They play a crucial role in stabilizing the pelvis, keeping you balanced, and aiding in lateral motions. Since the movement involves stepping laterally, the adductors engage to control the motion and bring the leg back to the center.
- Abductors: The abductors are a group of muscles, including the gluteus medius, gluteus minimus, and tensor fasciae latae, that move the legs away from the body’s midline. These muscles oppose the adductors and play a crucial role in keeping your hips stable, balancing, and lateral movement. They help prevent knee and hip injuries. These muscles help with lateral stability and control during the exercise.
Secondary Muscles Worked:
- Calves: The calves are composed of gastrocnemius & soleus and play a crucial role in movement, balance, and circulation. They assist in movements that propel the body forward and help absorb impact. Additionally, they act as a secondary pump for blood flow, helping to return blood from the lower extremities to the heart, reducing the risk of swelling and circulatory issues. During side lunges, they provide balance and stabilization.
- Core: The core involves the obliques, muscles of the abdominal wall, and lower back. It connects the upper and lower body. It plays a crucial role in stabilizing the body, supporting posture, preventing injury, and enabling efficient movement, and athletic performance. A strong core enhances balance, coordination, and overall functional fitness. The core is engaged in maintaining an upright posture and preventing excessive forward lean during the side lunge.
Side Lunges Benefits
It’s important to perform this exercise correctly and avoid common side lunges mistakes in order to get all the benefits of side lunges. Let’s take a look at the multiple advantages of side lunges:
- Strengthen Lower Body: Side lunges help develop stronger and more sculpted glutes, quads, adductors, abductors, and hamstrings
- Improve Hip Mobility and Flexibility: Performing this exercise stretches the inner thighs and groin and enhances hip range of motion, reducing stiffness and improving overall movement efficiency
- Enhance Balance and Stability: This exercise engages the core and other muscles to maintain balance while moving in a lateral plane of movement. This strengthens your ankles and knees, reducing the risk of falls and injuries and promoting stability overall
- Support Functional and Athletic Performance: Side lunges develop functional strength needed for daily activities, such as stepping sideways or bending to pick up objects. They also mimic lateral movements used in sports like basketball, soccer, and tennis, improving agility and athletic performance
- Help Prevent Injuries: Strengthening the stabilizing muscles reduces the strain on the knees, hips, and lower back, helping prevent injuries. This lateral movement engages muscles in a different way than traditional forward/backward movements don’t target, helping correct muscle imbalances
- Burn Calories: The side lunge engages multiple muscle groups, making it an effective calorie-burning exercise that also boosts your metabolism
- Versatility: This exercise can be easily modified for beginners or advanced athletes by adjusting depth, speed, or weight. Plus, it can be done without equipment or added resistance (e.g., dumbbells, medicine balls, or barbells) for progression.
How to Do Side Lunges?
Now that you know the numerous side lunges benefits, let’s look at a step-by-step guide on how to perform side lunges with proper form:
- Stand tall with feet hip-width apart, keeping your chest up, shoulders back, and core engaged
- You can place your hands on your hips, clasped in front of your chest, or grab your preferred weights
- As you inhale, take a big step to the right with your right foot, keeping your left leg straight while bending your right knee, and lowering your hips back and down as if sitting into a squat on your right side – Do not allow your right knee to pass your toes
- Keep your left leg straight, left foot flat on the floor, back straight, and chest lifted
- As you exhale, push back to the standing position by driving through your right heel as you engage your glutes and core to return to the center
- Perform the same movement stepping to the left side and repeating on that side
- You can alternate legs or complete all reps on one side before switching.
Mistakes Associated with Side Lunges
Now that you know how to perform this exercise with proper form, let’s look into the most common side lunges mistakes and how to correct them:
- Leaning Too Far Forward: Bending at the waist instead of keeping your chest upright as you step to the side, puts too much stress on the lower back. Instead, engage your core, lift your chest, avoid rounding the back, and look forward rather than down.
- Not Stepping Wide Enough: Taking a short step limits the range of motion, reduces activation of the glutes and inner thighs, and puts unnecessary stress on the knee. Aim for a 90-degree knee bend in the working leg – Step out wide enough so that your lunging knee stays aligned with your foot and your weight is distributed evenly.
- Letting Your Knee Collapse Inward: When you allow your knee to cave in toward the centerline, you increase stress on the ACL (anterior cruciate ligament) and inner knee. Instead, keep your knee aligned over the toes throughout the movement while activating your glutes and hip abductors to remain stable.
- Shifting Weight to the Wrong Leg: Remember that the working leg is the lunging leg. Do not put too much weight on the stationary leg. Focus on pushing the hips back and shifting weight into the leg stepping to the side.
- Rising Onto Your Toes: Lifting the heel on the lunging foot instead of keeping it flat on the ground reduces stability and limits engagement of the posterior chain (glutes and hamstrings). Aim to keep both feet firmly planted, ensuring the entire sole remains in contact with the floor, and push through the heel of the working leg.
- Rushing the Movement: Performing side lunges too quickly, reduces muscle activation, leads to poor control and instability, and increases your risk of injury. Aim to focus on controlling your movements and pausing at the bottom to engage your lower body muscles fully before pushing back to standing.
- Locking the Knee of Your Stationary Leg: Keeping your non-working leg too stiff can strain the knee joint. Instead, keep a slight bend in the stationary leg to absorb impact and maintain balance.
Side Lunges Video
Lower Body Workout
You can complement your lower body workout with the following exercise:
Side lunges are a powerful exercise for building lower-body strength, enhancing mobility, and improving balance. By incorporating them into your routine, you can enjoy the numerous side lunges benefits and develop better lateral movement. However, proper form is key to maximizing benefits and preventing injury. Avoid common side lunges mistakes and focus on controlled, intentional movements. With consistent practice and attention to technique, side lunges can be a valuable addition to any workout, helping you move more efficiently and perform at your best.
👉🏻 If you’re struggling to see results, stay consistent, or create effective routines, don’t go it alone. A coach can offer the guidance, support, and accountability you need to reach your goals faster and with greater confidence. Reach out today—you’re closer than you think!
To a Fitter Healthier You,
The Fitness Wellness Mentor
