How to Do a Side Lunge

Side lunges exercise the hips, glutes, inner and outer thighs. This exercise modifies the traditional forward lunge to work your muscles at different angles, which increases your range of motion and muscle flexibility. Side lunges are easy to perform but require your to maintain good posture to prevent injury.As with any exercise, you should warm up completely before attempting to perform this exercise. This particular exercise is often used by skiers to strengthen and increase flexibility in the hips, which is required for the repetitive motion of skiing. However, this is a great exercise for anyone looking to add variety to a typical lunge workout. Any exercise that you perform to work your muscles at different angles benefits you by teaching your muscles new movements and increasing blood flow through your muscles.Side lunges are an excellent exercise to help you build stability and strength for running, hiking, skiing, water-skiing or biking. No equipment is necessary. Some use handheld weights to increase the level of challenge when performing this exercise.

Instructions

1. Stand with a straight back, arms at the sides, head facing forward and shoulders aligned. It’s important to maintain this correct posture throughout the exercise to achieve the best results and to prevent lower back injury.

2. Lifting your right foot, take a large step to the side. Maintain that straight posture. Your torso should be upright and shoulders should be aligned and down. Don’t lean forward or backward. The toes of both feet should be pointed forward.

3. Bent your right leg to a 90-degree angle, squatting down in a slow, measured movement. Keep your left leg extended straight and your left foot flat on the ground. Some people choose to extend their arms out to the sides; others rest one elbow on the bent knee.

4. Repeat Steps 2 and 3 as one complete movement. Step and bend your right leg, keeping your torso straight, and then return to your starting position. Remember to focus your weight on your heel to avoid injury to your knees.

5. Perform 10 to 15 repetitions on each leg.

6. If you’re adding handheld weights, hold an equal amount of weight in each hand. Place your hands at your hips when in the starting position. Another variation using weights involves holding one weight in front of the body during the side lunge, and the other weight behind the body.

Tips & Warnings

• If you're unsure of your ability to do this safely, consult your doctor first.