Side-Bend Lunge
Targets your obliques, core and legs in one dynamic move! A great exercise to improve flexibility and tone.
The Side-Bend Lunge mainly works the core and quads, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Side-Bend Lunge Muscles Worked
Primary
Obliques; Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Hip Abductor (gluteus medius)
Side-Bend Lunge Variations and Alternatives
How to do the Side-Bend Lunge
Side Bend Side Lunge
Starting Position:
Stand with your feet shoulder-width apart.
Extend your arms straight out to the sides, parallel to the ground.
Keep your shoulders relaxed and your chest lifted.
Movement:
Shift your weight to your right leg while bending your right knee.
As you lunge to the right, simultaneously lean your torso towards your right side.
Try to reach your left hand toward your right foot while keeping your right arm stretched out to the side.
Return to Start:
Push off your right foot and return to the starting position, bringing your torso back upright and arms extended to the sides.
Repeat on the Other Side:
Shift your weight to your left leg, bending your left knee while leaning to the left.
Reach your right hand toward your left foot, keeping your left arm stretched out to the side.
Repetitions:
Continue alternating sides for 8-12 repetitions on each side.
Tips:
Keep your back straight and core engaged during the movements.
Ensure that your knees do not extend beyond your toes when lunging.
Perform the exercise at a controlled pace to maintain balance and form.
Side-Bend Lunge FAQs
What muscles does the Side-Bend Lunge work?
The Side-Bend Lunge mainly works the core and quads, with help from the hip abductors (outer thighs). The main muscles are the obliques and quadriceps femoris.
What equipment do you need for the Side-Bend Lunge?
None. The Side-Bend Lunge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Bend Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Bend Lunge variations and alternatives?
Similar exercises include the Alternating Side-Step Bend, Alternating Side-Bend Side-Step Jump, Dumbbell Side Lunge and Side Half Kneeling Lunge.
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