Side Rock Lunge
Targets legs & glutes! Increases mobility & strength with controlled side lunges. Feel the burn!
The Side Rock Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Side Rock Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Obliques
Side Rock Lunge Variations and Alternatives
How to do the Side Rock Lunge
Side Lunge Rock Instructions
Positioning
Start by standing upright with your feet hip-width apart.
Engage your core and keep your back straight.
Movement
Take a step to the right side with your right foot, lowering your body into a side lunge. Make sure your right knee is bent and aligned over your ankle while your left leg remains straight.
As you lunge to the right, push your hips back and keep your chest up. Your left toes should point straight ahead.
Hold this position for a moment to feel the stretch in your left leg and the tension in your right leg.
Push through your right heel to return to the starting position, bringing your feet back together.
Repeat the movement on the left side by stepping out with your left foot into a side lunge, and then return to the starting position.
Continue alternating sides for the desired number of repetitions.
Tips
Keep your movements slow and controlled to maintain balance.
Breathe steadily throughout the exercise; inhale as you lunge and exhale as you return to the starting position.
Focus on depth in your lunge for better results, but only go as low as you can without compromising form.
Side Rock Lunge FAQs
What muscles does the Side Rock Lunge work?
The Side Rock Lunge mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Side Rock Lunge?
None. The Side Rock Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Side Rock 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 Rock Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Rock Lunge variations and alternatives?
Similar exercises include the Gate Rock Stretch, Side Half Kneeling Lunge, Alternating Bodyweight Lateral Lunge and Bodyweight Lateral Lunge Jump.
Training calculators
Work out the numbers behind your training before your next session.