Side lunges are a great way to work balance and stability. Runners and walkers move in a straight forward motion and will benefit from this side to side exercise.

Benefit: Glutes, Hamstrings, Quads, Abductor, and Adductors

Variation 1 – Static Position

Stand with feet shoulder width apart. Take a wide step out to the side. This will be your start and stop position
Move to the side, shifting hip back with knee minimally over foot (as you would if you were doing a squat). Your other leg stays straight. Squeeze the glute and drive through the hip and heel to come back to standing. Position your hands where comfortable to help you maintain your balance during the exercise. Make sure that your weight is over your heels and both feet facing forward.

Variation 2 – Standing to Side
Stand with feet shoulder width apart. Move right foot out laterally while sitting back. Push through heel. Squeeze the glute and drive through the hip and heel to come back to standing. Position your hands where comfortable to help you maintain your balance during the exercise. Make sure that your weight is over your heels and both feet facing forward.

Perform 10 to 12 lunges per side.
As you advance you may add weight.

Variation 3 – Bowler’s Lunge (also called curtsy Lunge or drop lunge)
Provides more stress on the hip rotators

Stand with feet shoulder width apart. Front leg does not move (stays straight)

Variation 1 – move foot slightly behind front foot. With Weight on front leg bend and push through heel to stand.

Variation 2 – Move foot farther back and wider to the side (weight is on front foot)

Variation 3 – Move back and farther to the side. This one is the most difficult.


For all of these Perform 10 to 12 lunges per side.
As you advance you may add weight.


Common fault – Shifting weight into knee to allow sitting back farther. Make sure to sit BACK.

If you have issues with balance you may hold a post and perform the side lunges. You may also find that doing the curtsy squat this way allows for a great hip stretch.

Dr. McVey is a Doctor of Chiropractic, Diplomate in the American Board of Clinical Nutrition, specialist in strength and conditioning, and owner of The Warehouse Gym in League City, Texas.

Please follow and like us: