Muscles Worked During Side Lunges Exercise

Muscles Worked During the Side Lunge Exercise

The side lunge is a popular lower body exercise that targets several muscles along the outer thighs and hips. When performed properly, side lunges build strength, balance and mobility through the legs and glutes.

Understanding which muscle groups are engaged during side lunges can help you maximize the benefits of this exercise. It also allows you to pair side lunges with other moves that complement the muscles being worked.

Primary Muscles Worked

These major muscles bear the brunt of the effort during side lunge movements:

Gluteus Medius

The gluteus medius muscle forms the outer curve of the buttocks. It is engaged throughout side lunges to keep the pelvis stable and prevent it from dropping towards the floor as you lower down.

Gluteus Maximus

The glute max is the main powerhouse muscle of the butt. It eccentrically controls the descent into the side lunge and then concentrically contracts to power you back up to the start position.

Adductors

The inner thigh adductors pull the leg inwards towards the midline of the body. They eccentrically lengthen as you lower down into a wide stance during the side lunge before concentrically engaging to pull the leg back in.

Secondary Muscles

These muscle groups provide assistance and stabilization throughout the movement:

Quadriceps

The quadriceps muscles along the front of the thigh contract isometrically to stabilize the knee joint as it bends during the side lunge.

Hamstrings

The hamstrings span the back of the thigh opposite the quadriceps. They provide eccentric control as the hips hinge backwards during the descent phase.

Gastrocnemius

More commonly known as the calves, the gastrocnemius controls ankle flexion and stabilizes the knees as the feet turn outwards during the exercise.

Hip Abductors

Muscles along the outer hip like the gluteus medius and tensor fascia latae perform hip abduction, widening the leg out to the side during a side lunge.

Erector Spinae

The muscles running along both sides of the spine engage isometrically to maintain an upright, neutral spine position throughout the motion.

Core Muscles

The rectus abdominis, transverse abdominis and obliques brace the torso against the unilateral forces of the side lunge.

How Your Body Moves Through a Side Lunge

Understanding how the muscles interact as you perform a side lunge provides deeper insight into why it activates and strengthens those muscle groups:

Start Position

Stand with feet hip-width apart, keeping your torso tall and core braced. Shift your weight onto one leg to initiate the movement.

Descent

Send your hips straight back as you bend your front knee. Lean your torso slightly forwards while resisting arching your low back. Keep the trailing leg straight as you lower down.

Bottom

At the bottom, contract your gluteus medius to prevent the pelvis from tilting. Keep your front knee aligned over the toes without caving inwards. Pause briefly in the stretched position.

Ascent

Drive through your planted foot to rise back up, using your glutes and hip abductors to return your leg to the start. Maintain tension as you come to a standing position.

Finish

Complete the rep when your trailing leg meets your front leg. Keep your hips and shoulders square as you reset for the next rep.

Muscle Activation Tips

Use these technique cues to better target the intended muscles during side lunges:

Sit Back Into Your Heel

Focus on hinging straight back from the hip rather than allowing your knee to collapse inward. This better engages the glutes.

Keep Your Chest Lifted

Hold your torso upright throughout the movement to prevent overarching your lower back. This allows your core to stay actively engaged.

Maintain Equal Weight Distribution

Don't allow the heel of your front foot to lift up as you lower down. This forces the glutes and hip abductors to work harder.

Drive Knee Outward

Concentrate on pushing your knee towards the pinky toe side of your front foot as you return to standing. This activates the hip abductors.

Control Eccentric Movement

Descend slowly and with control rather than letting gravity drop you down into the stretch position. Fight against momentum.

Squeeze Glutes At Top

Maximize muscle activation by squeezing your glutes forcefully at the top as you complete each rep.

Side Lunge Variations

There are a few common variations of the side lunge exercise. These place greater emphasis on certain muscles while decreasing involvement of others.

Walking Side Lunges

This dynamic version adds an extra balance and coordination challenge. Complete a rep on one side, then take a step and sink into a lunge on the opposite leg.

Side Lunge with Kickback

Adding a knee drive engages the hip flexors and core. From the bottom of your lunge, drive the trailing knee forcefully upwards while maintaining a neutral spine.

Oblique Side Lunge

Twisting the torso towards the bent knee during the lunge increases oblique activation. Return back to center before pushing back up.

Side Lunge with Rotation

Incorporating a medicine ball twist when you return to standing challenges rotary stability. Twist away from the working leg when coming upright.

Weighted Side Lunges

Holding dumbbells or a barbell at your sides overloads the muscles. Use lighter weights and maintain excellent form.

Elevated Rear Foot Side Lunges

Elevating the trailing foot increases the range of motion to boost glute and adductor activation. Use a step or plate.

Complementary Exercises

Pairing side lunges with other moves that train the same muscle groups allows you to develop stronger, more balanced lower body strength. Some good complementary exercises include:

Squats

Just like side lunges, squats heavily target the gluteus maximus and medius. Include both hinge movements in your routine.

Clamshells

This isolation exercise builds strength through the hip abductors activated during side lunges.

Lateral Leg Raises

Lying hip abduction directly trains the glute medius while eliminating the impact of gravity.

Hip Thrusts

Hip thrusts allow you to isolate the gluteus maximus muscle through its full range of motion.

Calf Raises

Hitting soleus and gastrocnemius directly with calf raises builds lower leg strength to support side lunges.

Planks

Improving core stability with planks translates to better spine and pelvis control during side lunges.

Safety Tips

While generally safe, you can reduce injury risk during side lunges with proper form. Follow these tips:

• Warm up hips, glutes and thighs before the exercise.
• Start with your feet hip-width apart until mobility improves.
• Keep your knee aligned over your foot without buckling inward.
• Go down to a comfortable depth based on your capability.
• Keep your torso upright throughout the motion.
• Move slowly and with control on both descent and ascent.
• Strength your hips and glutes separately if struggling with the exercise.

Master proper side lunge form and control before adding speed or weight. This ensures you maintain balance and muscle targeting as the exercise becomes more challenging.

With a focused approach, side lunges can build tremendous lower body strength. Understanding the muscles worked by this exercise helps maximize your training response.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.