Side Lunge
The side lunge is a functional lower body exercise that targets the quadriceps, glutes, and inner thighs by moving through the frontal plane. This lateral movement improves hip mobility, balance, and leg strength while correcting muscle imbalances.
Lateral movements place unique demands on the adductors and hip joints, so our AI monitors your individual recovery status and pain logs to ensure you don't overstrain these sensitive areas. If you report knee discomfort, the system can instantly suggest regressions like the TRX Lateral Lunge to reduce joint load while maintaining the movement pattern. By tracking your RPE and rep consistency, the app learns your ideal volume threshold to build functional strength without compromising form.
Form Cues
- Step out wide to the side
- Push your hips back and down like sitting in a chair
- Keep the trailing leg perfectly straight
- Keep both feet flat on the floor
- Drive through the heel to return to center
- Don't let your heel lift off the ground
- Don't bend the knee of the straight leg
- Don't round your lower back
- Don't let your knee cave inward past your toes
Common Mistakes
- Lifting the heel of the lunging foot
- Bending the non-working leg
- Rounding the spine forward
- Taking too small of a step
- Allowing the knee to collapse inward
Muscles Worked
This exercise primarily strengthens the quadriceps and glutes while placing significant emphasis on the adductors (inner thigh) and gluteus medius for hip stability. By working in the frontal plane (side-to-side), it addresses muscles often neglected by traditional squats and forward lunges, promoting better athletic performance and injury prevention.
Primary
Secondary
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