Side Lunge
- Primary musclesQuads
- EquipmentBody Only
- LevelBeginner
- TypeCompound
- ForcePush
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01Phase 1
Muscles worked
Primary muscles
Secondary muscles
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How to do it
5 stepsStand tall with your feet together and your hands in front of your chest or on your hips.
Take a wide step to one side, about twice shoulder width in total stance, and keep both feet pointing forward.
Bend the stepping leg and push your hips back and down, keeping the opposite leg straight.
Lower until your thigh is close to parallel with the floor. Keep your chest up and your heel on the ground.
Push off the bent leg to return to the start, then repeat to the other side.
If your heel lifts or your knee caves in, shorten the step and lower less.
To make it harder, hold a dumbbell at your chest in a goblet position. To make it easier, hold on to a chair for balance.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.