Side Lunge
A lateral lower-body exercise stepping out to the side to target the glutes, quads, and inner thighs while improving hip mobility, stability, and frontal-plane strength.
INTERMEDIATE
Shifting Side Lunge
Shifting Side Lunge is a lower-body exercise; however, it also improves hip and core mobility and stability.
Demonstration Video
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Target Muscles
Instructions
- Hold a dumbbell in each hand with your arms fully extended. Push your chest forward and take a big step to the side, driving your hips back and bending your front knee. Keep your back leg straight.
- As you step forward, lean forward towards your hips and pull the dumbbells on either side of your front leg, making sure your lower back doesn't rotate. Bend your opposite knee, shifting your weight onto both legs as you reach the dumbbells straight ahead.
- Straighten your former front leg, shifting your weight to the opposite side as you step forward, placing dumbbells on either side of that leg. Push your front foot, bringing your feet together and returning to the starting position.
Tips
- Maintain a slight forward bend at the hips throughout the squat and lunge positions.
- Make sure most of your weight is centered on your heels.
Alternative Exercises
Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
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