Side Lunge
Expert Advice
Keep your weight on your heels and push your hips back to target the glutes and hamstrings effectively.
How-to-do Steps
- Stand with your feet together and your hands on your hips or clasped in front of you.
- Take a large step to the side with one foot, bending the knee of the leading leg while keeping the other leg straight.
- Push your hips back as you lunge, keeping your chest up.
- Push off the leading leg to return to the starting position.
- Repeat on the other side and continue alternating sides for the desired number of repetitions.
Track Side Lunge in FitAI
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Muscles Worked
Side Lunge primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Quads30%
Secondary
Hamstrings20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Side Lunge work?
Side Lunge primarily targets the Glutes, Quads. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side Lunge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Side Lunge suitable for beginners?
Yes, Side Lunge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
