Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

Bodyweight Side Lunge Instructions

  1. Stand up straight with a slight bend in your knees. You are now in the starting position.
  2. Step out to the side with your left leg while maintaining your balance and squat down through your hips.
  3. Keep your torso straight and head up. Don't allow your knee to track out over your toes.
  4. Push yourself back to the starting position by using your heal to drive you.
  5. Repeat this movement with your right leg and then repeat for desired reps.

‚ÄčExercise Tips:

  1. Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints.
  2. Keep your head up and back straight throughout the exercise. Never allow your back to round.