Side Lateral Lunge Form & Technique

The side lateral lunge is a quality exercise to include in your leg workouts because it makes each of your lower limbs work independently. During squats, your dominant leg can take on more of the work, but the side lunge forces each to handle the same load. Begin by performing the side lunge with no weights until you master the technique and then add weights as you progress.

Use Proper Technique

Position your feet on the floor so they’re hip-width apart with your toes pointed directly forward. Lift your right leg and step to the side. Once your foot is fully planted, push your hips back and bend your right knee to lower into a lunge. Descend until your right thigh is about parallel to the floor, then extend your hips and knee to come back up. Return your right foot to the starting position and then perform the next repetition, this time stepping to the side with your left foot. Continue back and forth until you complete all of your desired repetitions.

Be Aware of Common Mistakes

When you’re lowering into a lunge, your knee should never travel forward beyond the line of your toe. If it does, you place an excess amount of stress on your knee joint. To avoid this problem, initiate the lunge by first pushing your hips back and then bending your knees, notes personal trainer John Romaniello of Roman Fitness Systems. According to, your knee should point in the same direction as your foot. Don't let your back collapse as you lower into the lunge. To keep your spine safe, your back should remain straight and your head up throughout the exercise.

Include Side Lunges in Your Training

Incorporate the side lunge into your leg workouts two to three days per week. The side lunge primarily develops your gluteus maximus, quadriceps, adductors and calves. If you take a large lateral step you place more emphasis on your gluteus maximus. A short step focuses more on the quadriceps. Complete two to three sets of 10 to 15 repetitions with each leg. If you find that your legs aren’t tired at the end of a set, it’s time to increase the difficulty by adding weights.

Work with Weights

Increase the intensity of the lateral lunge by incorporating a weighted barbell or a pair of dumbbells. To use a barbell, place it on the back of your upper shoulders. Grip the bar with both hands on either side of your shoulders to keep it in place. If you're using dumbbells, hold one in each hand with your arms hanging down by your sides and your palms facing your body. You can also use a single dumbbell and hold it between your legs with both hands.