Side Lunge


Side Lunge

This Lunges Variation uses a Barbell and a Side Step to Work a different area of all the Major Leg Muscles

Welcome to our Side Lunge Exercise Instruction Guide!

On this page you’ll learn how to do this lunges variation using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Leg Exercises so you can immediately add to your Leg Workouts.

Have you checked out our list of the Best Leg Exercises yet? See if this lunges variation made the list.

Exercise Summary

Exercise Name: Side Lunge
Main Muscle: Quadriceps
Secondary Muscle(s): Calves, Glutes, Hamstrings, Hip Abductors
Exercise Type: Compound
Equipment Required: Barbell

Exercise Description and Instruction:

The Side Lunge, also referred to as the Lateral Lunge, is a unique variation of Barbell Lunges. As the name suggests, this lunges variation uses a side step rather than forward lunge and emphasizes a slightly different area of all the major leg muscles.

To Perform This Exercise:

  1. Lift a barbell off of a weight rack so that it is positioned across your upper back on your traps.
  2. Stand with your feet shoulder width apart.
  3. Lunge to one side with first leg, landing on your heel then your forefoot.
  4. Lower your body until your thighs are just past parallel to floor by flexing the knee and hip of your lead leg while keeping your lead knee pointed in the same direction as your lead foot.
  5. Return to the original standing position by forcibly pushing off the floor and extending your hip and knee of the lead leg.
  6. Repeat the exercise by lunging with opposite leg.


  1. Practice the lunges without any weight to allow yourself to become comfortable with the movements.
  2. Keep your torso upright throughout the lunge.
  3. Keep your lead knee pointing in the same direction as your lead foot throughout lunge.

Check out some of our other popular Lower Body Exercises. These pages link to all of our variations of the most popular leg exercises:

  • Calf Raises
  • Deadlifts
  • Front Squat
  • Hack Squats
  • Lunges
  • Split Squats
  • Step Ups

Now that you’ve seen the Side Lunge, which primarily targets your Quads, check out all of our different Quadriceps Exercises.

Also view our Leg Exercises Page, which links to our Quadriceps Exercises as well as our Calf Exercises, Glute Exercises and Hamstring Exercises.

Finally, if you found this page of interest, check out these related pages:
Rate article