Side Half-Squat Lunge
Strengthen legs & glutes with this dynamic lunge! A great way to build lower body strength, stability, and improve flexibility.
The Side Half-Squat Lunge is a compound exercise that mainly works the hip adductors (inner thighs), quads and glutes & hips, with help from the calves / shins. No equipment needed: it uses just your bodyweight.
Side Half-Squat Lunge Muscles Worked
Primary
Hip Adductors; Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Upper Calf (gastrocnemius)
Side Half-Squat Lunge Variations and Alternatives
How to do the Side Half-Squat Lunge
Start by standing with your feet shoulder-width apart.
Shift your weight to one leg and take a big step to the side with the other leg.
Bend the knee of the stepping leg, pushing your hips back and down as if performing a half squat, while keeping the other leg straight.
Both feet should remain flat on the floor, and the bent knee should not move past the toes of the stepping foot.
Ensure your chest stays lifted and your spine neutral, not rounded.
Pause for a moment at the bottom of the lunge, with the weight primarily on your stepping leg's heel, engaging your glutes and inner thigh.
Push back up through the heel of the bent leg, engaging your quadriceps and glutes to return to the starting position.
Repeat the movement on the other side.
Make sure to perform the exercise in a controlled manner, focusing on maintaining balance and proper alignment throughout each repetition. This exercise can help improve flexibility, strength, and stability in the lower body.
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Side Half-Squat Lunge FAQs
What muscles does the Side Half-Squat Lunge work?
The Side Half-Squat Lunge mainly works the hip adductors (inner thighs), quads and glutes & hips, with help from the calves / shins. The main muscles are the hip adductors, quadriceps femoris and gluteus maximus.
What equipment do you need for the Side Half-Squat Lunge?
None. The Side Half-Squat Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Side Half-Squat Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Side Half-Squat Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Half-Squat Lunge variations and alternatives?
Similar exercises include the 45-Degree Step-Out, Bodyweight Half-Squat, Towel Bodyweight Side-Squat and Bodyweight Squat to Side-To-Front Leg.
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