Side lunges

Regarding the muscles targeted in Side Lunges, the focus is on training the thighs and buttocks. In particular, you strengthen the four-headed quadriceps muscle (musculus quadriceps femoris), the large buttock muscle (musculus gluteus maximus), and the three-headed adductor (musculus adductor). The distinctive feature of side lunges lies in the emphasis on strengthening the inner thigh (adductors), a muscle zone that is not intensively addressed in other types of lunges. Additionally, the hamstring muscle (musculus biceps femoris) is activated supportively in this exercise.

Barbell side lunges

Sideways steps can also be performed using the barbell. Learn how to do this optimally in the following section.

Body Position

When performing lateral steps with the barbell, start by standing upright in a stance that is approximately hip-width. Keep your gaze forward while maintaining a natural arch in the lower back to protect the spine. Now, position yourself in front of a rack, grip the barbell with an overhand grip outside your shoulders, place it on the back of your shoulder muscles or neck, engage your abdominal muscles, and take a step forward to begin the exercise.

Execution of the Movement

Initiate the lateral steps with the barbell by taking a sideward step. This automatically puts you into a bending position of the leg with which you are taking the lateral step. The knee should not extend beyond the toe, maintaining an approximately right angle. The other leg is now almost fully extended. Keep the barbell unchanged while keeping your back upright.

The lateral steps with the barbell can now be continued in various ways. You can rise again over the heel of the standing leg to return to the starting position. Either you then return in the same direction and repeat the movement, or you shift from the starting position in reverse to the other side. Alternatively, there is also the option to move smoothly from left to right in the lateral step.

Side lunges with dumbbells

If you wish to incorporate additional weight into your Side Lunges, the option of performing lateral lunges with dumbbells is available. In this exercise, you hold a dumbbell in front of your body to intensify the training.

Starting Position

The lateral lunges commence in an upright position with a stance approximately hip-width apart. Your toes are slightly turned outward, and you grip a dumbbell with both hands in front of your chest. Direct your gaze forward and ensure that your back remains straight. Employing a slight arch in the lower back protects your spine. Specifically engage your abdominal muscles to initiate the lateral lunges with dumbbells.

Movement Execution

The exercise initiates with a lateral step, aiming for a significant angle between the upper and lower legs. While moving sideways, inhale and ensure that the knee does not extend beyond the toes. The dumbbell remains positioned in front of the chest, your gaze continues to be forward, and your back stays upright, potentially with a slight forward inclination. Subsequently, push yourself upward through the heel of the bent leg to return to the starting position. Ensure that your upper body remains as upright as possible during this phase. However, a slight forward lean of the upper body is permissible.

Side lunges with your own body weight

For an introduction to lateral lunges, the option of sideways steps with body weight is a suitable choice. This represents the classic execution of sideways steps.

Physical Position

In the starting position of sideways steps, begin by placing yourself in a hip-width stance. Keep your upper body consistently upright, while the lower back exhibits a slight curvature. In the case of plyometric sideways steps, the body leans slightly forward. However, this does not change the fact that your back maintains its straight form. You can position your hands at hip height or let them hang loosely at your sides. Keep your gaze forward, and engage your abdominal muscles.

Execution of the Movement

Start by taking a wide sideways step in line with your body, so that the feet of the bent and extended leg lie on an imaginary line. The toes now point slightly outward, and the knee moves in the same direction. While moving sideways, inhale and ensure that the knee does not protrude beyond the toes. The hands remain in front of the chest, the gaze stays forward, and the back remains upright, possibly leaning slightly forward. Push yourself up then using the heel of the bent leg to shift your body to the other side. The extended leg is now bent, and the previously bent leg is extended. The upper body and arms remain unchanged throughout.

Sideways Steps with Body Weight

Plyometric sideways steps with body weight are another variation of lateral lunges that you perform with your own body weight. Starting from a hip-width stance, take a sideways step. Ensure that your knee does not protrude beyond the toes, while the upper and lower legs form an approximate right angle. During this step, slightly lean the upper body forward and move the arm opposite the bent leg towards the ground in front of you. Then, push yourself up using the heel of the bent leg, shifting the weight in a fluid motion to the other side. The previously bent leg is now bent again, and the other leg is extended.

Plyometric Sideways Steps with Body Weight

To initiate the sideways steps with a stop, begin by taking a sideways step from the hip-width starting position. Now, both feet are on an imaginary line, the knees point towards your feet, which you can position slightly outward. Choose a step length that ensures the knee does not protrude beyond the foot, and the upper and lower legs form a right angle. While the upper body can be slightly inclined forward, it should remain consistently straight or in a natural arch. The leg with which you take the sideways step is now bent, and the other leg is almost fully extended. Push yourself up using the heel of the bent leg to return to the upright starting position. Subsequently, you can perform the sideways steps to the other side or initially train one side with the desired number of repetitions.

Common Side Lunge Mistakes

Lateral lunges are often performed with specific errors. In the following section, you will find helpful advice to execute lateral lunges correctly.

✅ Curved Back: It is crucial to keep the back straight during lateral lunges. Even if it tilts forward, it should not be curved but maintained in a natural arch.

✅  Knees Over Toes: The natural limit of the movement is the tips of the toes. The knee should not extend beyond the toes of the front foot.

✅ Heel Lifts: Ensure that the heels of your feet touch the ground. Perform the lunges only to the extent that both feet remain firmly on the ground.

✅ Lack of Warm-Up: Lateral lunges create a strong stretch in the thigh muscles, especially the adductor muscles. Therefore, it is essential to warm up before training to avoid injuries.

✅ Knees Inward or Outward: The knees should always move in the direction of the feet. Ensure that they do not turn inward or outward.

Alternatives and similar exercises to side lunges

Side lunges offer an optimal opportunity for diverse leg training. A wide range of lunge variations adds an extra dimension of variety.