Side Lunges

Purpose of the exercise

Strength exercise for the thighs (quadriceps, hamstrings, adductors), glutes (gluteus medius and maximus) and hip stabilisers. Improves lateral strength, mobility in the hips and inner leg muscles (adductors). Also effective for improving balance, flexibility and functional strength for lateral movements in daily life and sports.

Supplies

• Sufficient space to move sideways (minimum 2 metres width)
• Flat, stable surface with good grip
• Optional: dumbbells or kettlebell for extra resistance
• Sports shoes with good lateral stability

Starting position

1. Stand upright with your feet hip-width apart
2. Hold your arms in front of your chest (prayer pose) or on your hips
3. Back straight, chest forward, shoulders back
4. Tighten your core
5. Weight evenly distributed on both feet
6. Eyes forward
7. Knees slightly relaxed (not locked)

Implementation

1. Take a big step to the side with one leg (about 60-90 cm)
2. Shift your weight to the outgoing leg
3. Bend your hip and knee of the outgoing leg (squat on one leg)
4. Keep other leg fully extended with foot flat on ground
5. Descend until your upper leg is roughly parallel to the ground
6. Hold this position for 1 second
7. Push yourself back to the starting position via the outgoing leg
8. Bring your feet back together
9. Repeat on the other side

Points of interest

• ✓ Keep your torso upright (don't lean too far forward)
• ✓ Push your knee in the same direction as your toes (not inwards)
• ✓ Keep the stretched leg active with foot flat on the ground
• ✓ Push through your heel to come back to start
• ✓ Keep your core tense throughout the movement
• ✓ Breathe in when going down, out when coming up
• ✗ Avoid getting your knee past your toes
• ✗ Don't let your knee fall inwards (valgus)
• ✗ Don't lift your heel off the ground
• ✗ Don't round your lower back (maintain natural curvature)
• ✗ Don't twist your torso with the movement
• ✗ Do not make too small a step (insufficient range of motion)

Progression

• Start: Bodyweight only, 8-10 repetitions per leg
• Advanced: Increase reps (12-15 per leg)
• Heavier: Dumbbells in both hands or kettlebell for chest
• Additional challenge: Deeper lunge (upper leg below parallel)
• Tempo variation: 3 seconds down, 1 second hold, 1 second up
• More complex: Side lunge to crossover lunge (alternate)
• Advanced: Side lunge with overhead press (dumbbells)
• Heaviest variation: Side lunge with jump (plyometric, left to right)
• Static: Side lunge hold (30-45 seconds per side for isometric strength)

When this exercise?

This exercise is suitable for athletes of all levels who want to improve lateral leg strength and hip mobility. Ideal for athletes in sports with many lateral movements such as tennis, basketball, football, hockey and skiing. Also valuable for everyday functional strength and mobility. Effective in rehabilitation after knee, hip or groin injuries to restore adductor strength and lateral stability (after physiotherapist approval). Suitable as a warm-up exercise or as part of leg training. Perfect for people who want to improve their hip mobility or have stiff adductors. Start with bodyweight and gradually build up with resistance. Not suitable for acute knee or hip pain or limited mobility - build basic mobility with lighter exercises first.