The lateral, or side, lunge, is a variation of the classic exercise that involves stepping sideways instead of forward. Like the traditional version, the exercise targets the gluteus maximus and hamstring muscles, which extend your hips, and the quadriceps, which extend your knees. Additionally, the lateral lunge works your inner-thigh muscles, which contract to pull your legs together when they're spread apart. Consult an exercise professional to determine how to appropriately fit the exercise into a comprehensive resistance-training program.
Benefits
Performing the lateral lunge exercise regularly strengthens the hip and knee extensors, the inner-thigh muscles, the muscles that stabilize your pelvis and spine, and the involved bones and connective tissues. Additionally, your muscular endurance and muscle mass will increase over time. The latter benefit will likely result in a decreased body-fat percentage, which is essential if you're overweight or obese.
Technique
Hold a weighted barbell across your upper back and shoulders, and stand erect with your feet 6 to 12 inches apart and your toes directed forward to prepare for the lateral lunge. Step sideways a comfortable distance --- 2 to 3 feet --- with your right leg and turn your foot outward at least 45 degrees. Keep your left foot in place, but allow the outside of your foot to come off the floor. Squat until your right thigh is parallel to the floor, then stand, step back to the starting position and repeat with your left leg in the opposite direction. Continue alternating sides for your desired number of repetitions. Allow your torso to rotate slightly in the same direction that you step, and keep the barbell parallel to the floor throughout the movement.
Variations
You can also perform the lateral lunge while holding dumbbells at your sides instead of a barbell across your upper back, or without any weights. Additionally, you can keep your toes and chest directed forward as you step from side to side instead of rotating them.
Considerations
As a multijoint exercise, you should perform the lateral lunge toward the beginning of any particular resistance-training session, according to Roger Earle and Thomas Baechle, authors of "NSCA's Essentials of Personal Training." Perform one to three sets of 12 to 15 repetitions to improve your muscular endurance, three to six sets of six to 12 repetitions to build muscle mass, and three to six sets of one to six repetitions to achieve maximal strength. Increase the amount of weight progressively as you increase the number of sets and decrease the number of repetitions. Allow one to three minutes of rest between sets, depending on the amount of resistance. Have a spotter stand nearby, especially if you're using heavy weights, to provide assistance if necessary.
References
- ExRx.net: Barbell Side Lunge
- "Basic Biomechanics"; Susan J. Hall; 2007
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- ExRx.net: Dumbbell Side Lunge
- American Council on Exercise: Side Lunge
