QuadsGlutesHamstringsNo Equipmentbeginner
Bodyweight Side Lunge
The bodyweight side lunge trains the legs in the frontal plane, hitting the inner thighs and glutes that standard lunges miss. Step wide to one side, sit your hips back, and push off to return to center.
How to Perform
1
Stand with feet together, then take a wide step to one side.
2
Bend the stepping leg and sit your hips back while keeping the trailing leg straight.
3
Keep your chest up and weight in the heel of the bent leg.
4
Push off forcefully to return to the starting position.
Common Mistakes to Avoid
Letting the knee travel past the toes on the bent leg.
Rounding the back instead of hinging at the hips.
Not stepping wide enough, which limits the stretch on the inner thigh.
Muscle Activation
Quads70%
Glutes55%
Hamstrings25%
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