Side Lunges (Bodyweight)
BWBodyweightUnilateralStrength
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Side lunges with bodyweight are a unilateral strength exercise where you step laterally to one side, bending the knee while keeping the other leg straight, then push back to the starting position. They primarily target the quads and glutes while enhancing lateral stability, hip mobility, and balance. Ideal for athletes, beginners building lower-body strength, or anyone improving side-to-side movement patterns, no equipment is needed beyond your body weight.
How to Perform Side Lunges (Bodyweight)
- 1Stand tall with feet hip-width apart, toes pointing forward, core engaged, and hands on hips or at sides for balance.
- 2Take a wide step to the right with your right foot, keeping your left leg straight.
- 3Bend your right knee and push your hips back to lower into a lunge, keeping your right foot flat and knee tracking over toes.
- 4Inhale as you descend until your right thigh is near parallel to the ground.
- 5Exhale as you push through your right heel to stand back up to the starting position.
- 6Repeat for desired reps on the right side, then switch to the left side.
- 7Key form tips: Keep your torso upright and chest lifted; avoid letting the lunging knee cave inward; maintain a straight non-working leg; common mistake - rounding the back or not stepping wide enough.
