Movement overview

Side lunges, also known as lateral lunges, are a lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. This movement enhances balance, flexibility, and strength by engaging multiple muscle groups and stabilizing muscles.

Step-by-step cues

1. Stand with your feet hip-width apart and your hands on your hips or clasped in front of your chest.
2. Take a large step to the right, bending your right knee while keeping your left leg straight.
3. Lower your hips down and back as if sitting into a chair, ensuring your right knee does not extend past your toes.
4. Keep your chest up and core engaged throughout the movement.
5. Push off with your right foot to return to the starting position.
6. Repeat on the left side.

Technical tips

• Maintain a neutral spine by keeping your back straight and chest lifted.
• Focus on pushing through the heel of the bent leg to engage the glutes effectively.
• Ensure that your knee is aligned with your toes to prevent strain on the joint.
• Start with a smaller step if you're new to this exercise to maintain balance and control.
• Inhale as you step out and exhale as you push back to the starting position.