ExerciseGIF

Exercises / Side lunge

Side lunge GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • QuadricepsMusculus quadriceps femoris
  • GlutesMusculus gluteus maximus
  • Side glutesMusculus gluteus medius
  • Inner thighsMusculi adductores
  • HamstringsMusculi ischiocrurales
Equipment
Dumbbells
Level
intermediate
Loop
One repetition, 3.63 seconds

Get this animation

Part of the lunge pack, all 9 lunge variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the lunge pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/side-lunge \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a side lunge

  1. Stand with feet hip-width apart and hold dumbbells securely with a firm grip
  2. Take a large step to one side, keeping your torso upright and core engaged
  3. Lower your body by bending the knee of the stepping leg while keeping the opposite leg straight
  4. Descend until your thigh is parallel to the floor or as low as comfortable
  5. Push through the heel of the bent leg to return to the starting position
  6. Repeat for desired reps then switch to the other side

Form tips

  • Keep your chest up and avoid leaning forward excessively to maintain proper spinal alignment
  • Ensure the knee of the lunging leg tracks in line with your toes and doesn't cave inward
  • Control the descent and avoid bouncing at the bottom of the movement
  • Keep most of your weight on the heel of the working leg rather than the toes
  • Start with lighter weight to master the movement pattern before progressing to heavier loads

Works similar muscles