Exercises › Side lunge

Side lunge

Step wide to one side and sit your hips back over that leg while the other stays straight. Push back to center and alternate sides.

StrengthNo equipmentDifficulty 2 of 3

Two-panel demonstration of the side lunge, showing the start and finish positions — Start and finish positions

How to do it

Step wide to one side and sit your hips back over that leg while the other stays straight. Push back to center and alternate sides.

Muscles worked

Front

Back

quadsprimary
glutes
adductors
hamstrings

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

Dumbbell walking lungedumbbells · difficulty 2/3
Dumbbell step-updumbbells + bench · difficulty 2/3
Bulgarian split squatdumbbells + bench · difficulty 3/3
Dumbbell lateral lungedumbbells · difficulty 2/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2