Side Hip Rotation Lunge
Strengthen legs & core with this dynamic lunge. Targets glutes, thighs, and improves mobility. Feel the burn!
The Side Hip Rotation Lunge is a compound exercise that mainly works the hip abductors (outer thighs) and quads, with help from the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Side Hip Rotation Lunge Muscles Worked
Primary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Obliques
Side Hip Rotation Lunge Variations and Alternatives
How to do the Side Hip Rotation Lunge
Start by standing with your feet shoulder-width apart and arms extended in front of you at chest level.
Take a wide step to the side with one foot, keeping the other foot in place and your toes pointing forward.
Bend the knee of the stepping leg to perform a lateral (side) lunge. Ensure your bent knee does not extend beyond your toes.
As you lower into the lunge, rotate your torso and hips towards the same side as the stepping leg. Keep your arms extended in front of you and turn your shoulders with the rotation to engage the core.
Hold the rotation for a moment to feel a stretch in the inner thigh and gluteal region.
Push off with the stepping foot to return to the starting position, un-rotating your hips and shoulders as you come up.
Repeat the movement on the opposite side.
Alternate sides for the desired number of repetitions and sets.
Ensure to maintain a straight back and engage your core throughout the exercise, and make sure your movements are controlled, especially during the rotation to protect your lower back and knee joints.
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Side Hip Rotation Lunge FAQs
What muscles does the Side Hip Rotation Lunge work?
The Side Hip Rotation Lunge mainly works the hip abductors (outer thighs) and quads, with help from the glutes & hips and core. The main muscles are the gluteus medius and quadriceps femoris.
What equipment do you need for the Side Hip Rotation Lunge?
None. The Side Hip Rotation Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Side Hip Rotation 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 Hip Rotation Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Hip Rotation Lunge variations and alternatives?
Similar exercises include the 45-Degree Step-Out, Bodyweight Rear Lunge Twist, Towel Bodyweight Side-Squat and Deep Lunge Circle.
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