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Bodyweight Side Lunge 101 Video Tutorial

Strength Gym Main Variation

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Bodyweight Side Lunge
Bodyweight Side Lunge

Exercise Synopsis

Target Muscle Group

Quads

Secondary Targets

Execution

Compound

Force Type

Push

Required Equipment

Bodyweight

Fitness Level

Beginner

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Bodyweight Side Lunge is a lower body exercise that primarily targets the quads, while also engaging the glutes and hamstrings as secondary muscle groups. This bodyweight movement involves stepping to the side with one leg while bending the knee, lowering the hips, and keeping the opposite leg straight. It helps improve leg strength, mobility, and balance by working multiple muscles at once. Since no equipment is required, it is a great exercise for at-home workouts or outdoor routines, providing an effective way to build strength and flexibility in the lower body.

How to Perform

  1. Begin by standing tall with your knees slightly bent, ensuring that your posture is aligned and stable. This is your starting position.

  2. Step out to the left side with your left leg, keeping your balance and lowering your hips into a squat.

  3. Maintain a straight posture throughout the movement, ensuring your torso is upright and your head is looking forward. Avoid letting your knee extend past your toes during the squat.

  4. Push through your left heel to return to the starting position, focusing on using your legs to drive the movement.

  5. Repeat the same steps with your right leg, alternating sides for the desired number of repetitions.

Tips

  1. Ensure that your knees stay aligned with your toes during the movement. Avoid letting them extend beyond your toes, as this can place excessive stress on the knee joints.

  2. Keep your head facing forward and maintain a straight back throughout the exercise. Prevent your back from rounding to reduce the risk of strain or injury.

How Not to Perform

  1. Avoid letting your knees extend past your toes. When stepping into the lunge, make sure your knee stays aligned with your toes to prevent unnecessary stress on your knee joints.

  2. Don’t allow your torso to lean forward. Keep your chest lifted and your back straight to avoid rounding your spine, which can lead to lower back discomfort or injury.

  3. Never rush through the movement. Perform the lunge slowly and with control to ensure you're targeting the quads effectively. Avoid using momentum to propel yourself, as this can reduce muscle engagement and increase the risk of injury.

  4. Don’t let your knee collapse inward. Ensure your knee tracks directly over your toes and doesn’t cave inward as you squat down. This will help to prevent strain on the knee and maintain proper alignment.

  5. Avoid pushing from the toes or the front of your foot. Focus on driving through your heel to activate the quads, glutes, and hamstrings, rather than wasting energy by using the wrong part of your foot.

  6. Don’t let your back leg bend or sag. Keep your straight leg engaged and ensure it remains extended throughout the movement. This will help maintain proper form and prevent unnecessary strain on your hip flexors.

  7. Avoid holding your breath. Keep a steady breathing pattern throughout the exercise to maintain energy levels and avoid unnecessary tension in your body.

Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

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