How to do a side lunge
The side lunge, or lateral lunge, trains your legs side to side instead of front to back. It strengthens your glutes and thighs and stretches your inner thighs, a good partner for squats and forward lunges.
Step by step
- Stand tall with your feet together, or start with your feet wide apart.
- Step one foot out wide to the side, toes pointing forward or slightly out.
- Sit your hips back and down over that leg, bending the knee while the other leg stays straight.
- Lower until the bent thigh is close to parallel, keeping your chest up and both feet flat.
- Push off the bent leg to return to the middle, then repeat on the other side.
Common mistakes the coach checks
- Chest dropping. Hinge a little at the hips but keep your chest up and your back flat.
- Too shallow. Sit your hips back and down over the bent leg until your thigh is close to parallel.
- Not quite low enough. Aim for your bent thigh to be nearly parallel to the floor.
- Not returning to the middle. Drive back up to standing tall before lunging to the other side.
Sets and reps
Do 2 to 3 sets of 8 to 12 lunges per side, alternating sides or finishing one side first. Hold a dumbbell at your chest once 12 clean reps per side feel easy.
Make it easier or harder
- Easier: Take a shorter step and lower only as far as feels comfortable, or hold a chair for balance.
- Harder: Hold a dumbbell or kettlebell at your chest, slow down the lowering, or pause at the bottom.
Stay safe
Keep the bent knee in line with your toes and that heel down. Go only as wide and as low as your hips allow without pain.
Check your form with the AI coach
Face the camera, 3 m away, with room on both sides for your wide stance. Facing me I can see how far you sit into each side. Then press Start training and go: there's nothing to pick, the AI detects that you're doing side lunges, counts your reps and tells you out loud when your form slips.
Start trainingJust counting? See the free AI rep counter.